1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
12:00 Amrap
1:00 Row
10 Suitcase Deadlifts (each side)
3 Sandbag Cleans (light)
3 Inch Worms
10 Roll and Reach

2. Workout Prep
2 sets:
5 Dumbbell Deadlifts (increase weight)
1 Sandbag Clean (increase weight)
2 Push Ups
2 Deficit Push ups

Veb
 

Freedom (RX'd)
21-15-9
Dumbbell Deadlifts (70s/50s)
42-30-18
Push Ups
-Rest 5:00-
21-15-9
Sandbag Cleans (100/70) (Or Power Snatch (115/80)
Deficit Push Ups (4in/2in)
(KG conv: DB 32.5/22.5, SB 45/32.5, PS 52/36, Push up 10/5 cm)
 

Independence
21-15-9
Dumbbell Deadlifts (50s/35s)
42-30-18
Push Ups
-Rest 5:00-
21-15-9
Sandbag Cleans (70/50) (Or Power Snatch (95/65)
Deficit Push Ups (2in/1in)
(KG conv: DB 22.5/15, SB 32.5/22.5, PS 43/29, Push up 5/3 cm)

Liberty
21-15-9
Dumbbell Deadlifts (light)
Bar Push Ups
-Rest 5:00-
21-15-9
D-Ball Slams (light) (Or Alternating Dumbbell Snatch)
15-12-9
Push Ups

• Target time each set: 7-8 Minutes
• Time cap each set: 10 minutes

Ring Muscle Ups: Week 3 - Day 2

3 rounds at each station of 30 seconds of work/30 seconds of rest
Finish all rounds of one station before moving to the next station
–1minute transition to rotate to the next station-

Station 1: Active Hang on Rings or Rig [depending on class size]

Station 2: Controlled jump to support on Low Rings
Advanced & Intermediate: Set rings so they are waist height
Beginner: Set rings below the waist so they have the support of feet throughout the skill.

Station 3:
Advanced: Russian Pushups
Intermediate: Pushups
Beginner: Box Push Ups [the higher the box the more scaled]

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds

• 10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
• 12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
• 10 DB Spider Curls @ moderate weight – maintain quality RPE 7
• 10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

• 1 min lacrosse ball pec smash (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)