Capacity – Saturday

Part A
1 RFT
10,000m Row
* All Athletes
* See how long you can Nose Only Breathe for
* Note your average Split - we will use this in the coming weeks!

Capacity – Friday

Part A
AMRAP 6:00
150m Row
6 Burpee Over Rower
* Fast transitions - 6:00 is not a long time so BOOST it

Part C
0:30 On 0:30 Off for 14:30
ME Cal Assault Bike
* Reset the monitor in the rest if you want a true reading
* Only complete if you are NOT following the Athlete Program

Capacity – Wednesday

Part A
4 RFT
1000m Run
10 DB Over Shoulder @ 55/35kg
* Don't underestimate this sucker

Part B
E90S for 15:00 (10 Sets)
12/8 Cal Ski Erg
* Sprint each set!!
* Only complete if you are NOT following the Athlete Program

Capacity – Monday

Part A
1000m Assault Bike
* This will be an all out effort for time!

Part B
2 RFT/Q
400m Run
200m Jog (recovery)
600m Run
200m Jog (recovery)
800m Run
200m Jog (recovery)
* Run HARD! Recover at a slow jog
* Only complete if you are NOT following the Athlete Program

Muscle Endurance – Saturday

Part A
Tempo Bench Press, rest 1:30
5 x 20 @ light
* Tempo = 21X1 (2 second negative)

Part C
0:30 On 0:30 Off Until you Reach
75 - 100 Ring Dip
* Use a band if you cannot complete more than 6 reps UB in your first set
* Adjust the reps to suit your current skill level
* Only complete if you are NOT following the Athlete Program

Part B
3 RFQ
15 Tricep Bench Dips
ME UB Push Up
1:30 Rest
* Ensure you go to failure on each of those Push Up sets

Part D
Skull Crusher, rest 1:30
3 x 15 @ light

Muscle Endurance – Friday

Part A
5 REFR
ME UB Strict UH Grip Pull Up
1:30 Rest
* If you cannot complete more than 10 in your first set use a band - the focus is Muscle ENDURANCE, not Strength

Part B
Snatch Grip Bent Over Row, rest 1:30
4 x 15 @ light
* Wide Grip, focus on tight core

Part C
4 RFQ
10 Double Ring Row (UH Grip)
15 BB Bicep Curl @ light
1:30 Rest

Part D
1 RFT
75 - 100 Banded Lat Pull Down
- Every Time You Break -
1:00 Rest
* Only complete if you are NOT following the Athlete Program

Muscle Endurance – Wednesday

Part A
Seated DB 'Z' Press, rest 1:30
4 x 12 @ moderate
* Double DB - seated on the ground with legs out straight in front

Part B
3 RFQ
12 Plate Front Raise @ light
0:30 Plate Raise Hold
1:30 Rest
* After the final Front Raise hold at the top for 0:30

Part C
3 RFQ
15 Reverse Snow Angel @ light
15 DB Cuban Press @ light
1:30 Rest
* Accessory work - focusing on creating strength in all your small muscles

Part D
3 RFQ
12 BB Strict Press @ light/moderate
0:30 OH Hold
1:30 Rest
* Stay OH after your final Strict Press
* Only complete if you are NOT following the Athlete Program

Muscle Endurance – Monday

Part A
Static Lunge, rest 1:30
4 x 10 each leg @ moderate/heavy
* 1 Leg at a time - don't bring the legs back together until the end of the set

Part B
Tempo Back Squat, rest 1:30
3 x 20 @ light
* Tempo = 212X
* Stay consistent - choose a weight you can move consistently for all 20 reps

Part C
Single Arm KB Front Rack Step Up, rest 1:30
3 x 15 each side @ moderate
* Start side on to the Box, holding the KB on the Box side and Step up Laterally
* Only complete if you are NOT following the Athlete Program

Part D
3 RFQ
10 Pause GHD Hip Extension
10 Tempo Romanian Deadlift @ moderate
1:30 Rest
* Pause for 2 seconds at the top of each GHD Hip Extension
* Tempo = 31X1 (the reps starts at the top)

Gymnastics – Saturday

Part A
4 RFQ
5 - 8 Weighted Wide Grip Pull Up
0:30 Rest
ME Dynamic Lever Hold
1:30 Rest
* Take your hands wider than you think you need - the focus is on your Lats
* Adjust the lever by bending the legs - https://youtu.be/WLktAXmDeWg

Part B
AMQRAP 10:00
20 Hollow Rock
15 Whale Tail
10 Ab Wheel Roll Out
* This is for QUALITY - prioritise excellent movement over rounds/reps completed
* Only complete if you are NOT following the Athlete Program

Part C
1 RFT
30 Burpee Pull Up
40 Alt Pistol
20 HSPU
10 Bar Muscle Up
* Sprint Chipper - the goal is to complete this AS QUICKLY as you can
* If you cannot BMU yet complete C2B Pull Ups or Banded BMU

Gymnastics – Friday

Part A
5 RFQ
5 Strict Deficit HSPU
ME Kipping Deficit HSPU
1:30 Rest
* Complete your Strict then immediately move into your Kipping without kicking back down
* Use elevation if you cannot complete Strict HSPU yet
* If you cannot HSPU yet - spend 10:00 practicing both Strict and Kipping HSPU - not sure what to do? Post in the Club FB Page!
* Note your deficit height in the notes

Part B
10 RFQ
7 – 14 Hollow Rocks
7 – 14 Arch Rocks
7 – 14 Kip Swings
7 – 14 Ring Push Up
4 – 8 Ring Pull Up
* This is a basic gymnastics conditioning session, move through with intent BUT PERFECT FORM
* Check the movement library for technique and scaling options

Part C
EMOM until fail
2 GHD Sit Up, add 2 reps each minute
* Death by GHD Sit Up…
* Core Conditioning and Endurance
* If you are not conditioned to this then play it safe, GHD’s are notorious for Rhabdo…
* If you're not conditioned or don't have access to a GHD complete Hanging Straight Leg Raises (Strict T2B if you can?) OR V-Sit Ups
* Score = final successful set
* Only complete if you are NOT following the Athlete Program