Rye
100 Double Under 10 Legless Rope Climb 100 Double Under 10 Pegboard 100 Double Under 10 Rope Climb 100 Double Under
Week 7 Day 2
3 Sets 1 Jerk Dip + 1 Pause Push Jerk + 1 Jerk Dip + 1 Pause Jerk @ 5-6/10RPE *Rest as needed between sets. *Pauses are in receive position for Push Jerk and split position for Split Jerk and are 3 seconds
3 sets: 6 Tempo Push Up into “X” Perfect Wall Walk -rest 1:00 between sets- Set 1: 3 Perfect Wall Walks Set 2: 2 Perfect Wall Walks Set 1: 1 Perfect Wall Walk *tempo @2121
“Minions, Assemble” (Open)
4 Sets 12 GHD Sit Ups 6 Ring Muscle Ups 6 Squat Snatch (135/95) 12 GHD Sit Ups -rest 1:1 b/t sets-
Ski Workout
Workout Definition 3 Sets 250m at RPE7 30sec at RPE2 200m at RPE7 30sec at RPE1 150m at RPE7 -30 Sec Rest- 100m at RPE7 *Rest 3 Min between sets.
Anti-Gravity Serum
6 Sets 20 Cal Ski 15 GHD Sit Up 50ft Handstand Walk w/Double Obstacle *1:1 rest between sets.
Week 6 Day 3
2 Sets Squat Clean + Power Clean + Squat Clean @80% 1RM Clean 3 Sets Squat Clean + Power Clean + Squat Clean @ 85-85+% 1RM Clean. *Touch and go reps. **Rest as needed between sets. 4 Sets 4 Snatch Pull @105-110% 1 RM Snatch *Done as singles. **Rest
3 sets: 10 Single Leg Squat to Box (all on one side, then all on the other) -rest 1:00 between sets- RX: Box height allows you to squat below parallel. RX+: Pistol Squat (aka no box)
3 Sets: AMRAP 4 Minutes 3 Box Jumps (30/24) 200m Bike Erg 1 Power Snatch (135/95) -rest 2 minutes b/t sets- *Score every 10m Bike Erg as 1 rep.
Bike Erg Workout
Warm-Up 3 Min at RPE2 7x (55 Sec at RPE3, 5 Sec at RPE8) Main Workout 20x (15 Sec at RPE9, 15 Sec at RPE1) 5 Min at RPE2 15x (15 Sec at RPE9, 15 Sec at RPE1) 4 Min at RPE2 10x (15 Sec at RPE9, 15
“Feast mode.”
AMRAP 15 5, 10, 15… Cal Row Bench Press (115/80) -Rest 5:00- AMRAP 15 5, 10, 15… Cal Row 1, 2, 3… Rope Climb
Week 5 Day 5
10 Dumbbell Incline Bench + 10 Dumbbell Incline Piston Bench @6/10 RPE 8 Dumbbell Incline Bench + 8 Dumbbell Incline Piston Bench @7/10 RPE 6 Dumbbell Incline Bench + 6 Dumbbell Incline Piston Bench @8/10 RPE 8 Dumbbell Incline Bench + 8 Dumbbell
