Monday 01/07/2024

FitneSS

Clean @ Max Load

• Build to a technical single rep max for the day.

5 Back Rack Reverse Lunges @ Max Load

• Work up to a tough set of 5 reps per side, alternating.

• Compare to Week 1.

Every 90 seconds for 15 Minutes (5 Rounds)

• Station 1 (90sec)

• 30 sec Bike: 6-10 calories

• 30 sec Barbell Thrusters: 6-10 reps @ 43/29 kg 

• 30 sec Rest

• Station 2 (90sec)

• 30 sec Row: 6-10 calories

• 30 sec Front Rack Barbell Reverse Lunges: 6-10 reps @ 43/29 kg 

• 30 sec Rest

  • All movements must be completed within the 30 seconds window

  • Target is to push the ergometers but being able to grab the bar immediately after.

  • This in an intense workout from the begginning, so adjust the reps and weight if needed so that you dont crush half way through the workout.

Extra Credit - Option 1: Got None

Ring Muscle - Up Skill

• If you started a Ring Muscle-Up (RMU) progression during the foundations cycle, continue it here.

Skill Breakdown:

1. Perform 1 max-effort ring swing + open hip front swing with an aggressive pull to shoulders x 6. Rest as needed.

2. Spend 10-15 minutes working on spotted RMU.

Extra Credit - Option 2: Got Some

Ring Muscle-Up Skill

• Perform 4-5 sets of the following:

• Reverse RMU swing step complex:

• AMRAP-1 ring turnovers

• 1 arch to pull to chest

• 1 arch to hip drive

• 3-5 arch to hollow swings

• Rest 3 minutes between sets.

Competition

  Clean @ Max Load

• Build to a tough, technical single rep max for the day.

5 Back Rack Reverse Lunges @ Max Load

• Work up to a tough set of 5 reps per side, alternating.

• Compare to Week 1.

Hand Over Hand Feet Elevated Rope Walk

• 3 sets of max reps for 1 minute.

• Rest 1 minute between sets.

• Advanced: Perform with a 9/6 kg (20/14 lb) vest.

As Many Rounds and Reps as Possible in 20 Minutes

• BikeErg: 10/8 calories

• Barbell Thrusters: 10 reps @ 43/29 kg (95/65 lbs)

• Rest for 30 seconds.

• BikeErg: 10/8 calories

• Front Rack Barbell Walking Lunges: 10 reps @ 43/29 kg (95/65 lbs)

• Rest for 30 seconds.

Intent: This is Week 5 of a 6-week squat endurance progression, primarily focused on Mondays. Expect dense sets of squat-based movements aimed at building leg endurance.

Target: Maintain unbroken sets throughout. With a 20-minute duration, pace the bike portion to hit the squat portion with intensity while keeping each set unbroken.

Feel: This workout will be challenging and primarily limited by leg stamina, not overall capacity.

Extra Credit

3 Rounds for Time:

• 28 V-Ups

• 28 Alternating Single Leg V-Ups

• 28 Tuck Body Rocks

• Rest 3 minutes between each round.

Note: Elbows touch knees on tuck rocks.