Capacity – Saturday

Part A
AMRAP 6:00
Max Cal Assault Bike

Part B
3:00 On 3:00 Off for 27:00 (5 Sets)
400m Run + ME Cluster @ 50/35kg
* Score is the total number of Clusters completed each interval
* Only complete if you are NOT following the Athlete Program

Capacity – Friday

Part A
8 RFT
200m Row
1:00 Rest
400m Assault Bike
1:00 Rest

Part B
1 RFT
1600m Run
* Time Trial - run hard
* Only compete if you are NOT following the Athlete Program

Capacity – Wednesday

Part A
1 RFT
- 3 Rounds -
400m Run
1:2 Rest
- 2 Rounds -
800m Run
1:2 Rest
- 1 Round -
1000m Run
* Heaps of rest so RUN HARD!!!

Part B
8 REFT
100m Row
1:00 Rest
* Destroy the rowing machine, don’t worry about form too much, just power output
* Only compete if you are NOT following the Athlete Program

Capacity – Monday

Part A
AMRAP 6:00
Max Cal Ski Erg
* Pace well so you're finishing at a sprint

Part B
E10M for 30:00
1500/1000m Row
15 Deadlift @ 70/50kg
400m Run
* Only complete if you are NOT following the Athlete Program

Muscle Endurance – Saturday

Part B
Alt DB Bench Fly, rest 1:30
4 x 20 @ light/moderate
* Alternate from the top
* Only complete if you are NOT following the Athlete Program

Part D
3 RFQ
10 Box Dips
ME Wide Push Up
1:30 Rest
* Use 2 x Boxes for the Dips - add weight if you need to

Part C
Tate Press, rest 1:30
3 x 15 @ light
* Only complete if you are NOT following the Athlete Program

Part A
3 RFQ
12 DB Bench Press @ moderate
12 DB Pull Over @ light
1:30 Rest
* Use 1 DB for the Pull Over

Muscle Endurance – Friday

Part A
1 RFT
30 Strict L-Sit Pull Up
* If you cannot L-Sit Pull Up complete regular Pull Ups
* Use a band if you cannot complete more than 5 reps UB
* If you are completing both Gymnastics and Muscle Endurance complete 50 total reps
* Only complete if you are NOT following the Athlete Program

Part B
3 RFQ
15 L Arm Landmine Bent Over Row
0:30 Rest
15 R Arm Landmine Bent Over Row
0:30 Rest
* Ensure you have control throughout the full range of motion

Part C
Supine Tempo Bent Over Row, rest 1:30
4 x 10 @ moderate
* Tempo = 2111

Part D
Alt Top Down DB Bicep Curl, rest 1:30
3 x 20
* Alternate from the top of the movement

Muscle Endurance – Wednesday

Part A
4 RFQ
10 L Arm DB Strict Press @ moderate
ME L Arm DB Push Press @ same weight
1:00 Rest
10 R Arm DB Strict Press @ moderate
ME R Arm DB Push Press @ same weight
* Go straight from Strict Press to the Push Press - ensure you go to failure each round
* Only complete if you are NOT following the Athlete Program

Part B
BB Behind the Neck Push Press, rest 1:30
5 x 8 @ light/moderate
* Narrow Grip

Part C
3 RFQ
12 Double KB 'Z' Press
ME Double KB Front Rack Hold
1:30 Rest
* Seated on the ground with legs out straight in front - as soon as you're done pressing hold in the Front Rack for as long as you can - if it is over 1:00 it is not heavy enough

Part D
3 RFQ
12 DB Cuban Press @ light
12 DB Lateral Fly
1:30 Rest

Muscle Endurance – Monday

Part A
Back Squat, rest 1:30
4 x 20 @ light
* Pick a weight you can consistently move with
* Only complete if you are NOT following the Athlete Program

Part B
Pause Bulgarian Split Lunge, rest 1:30
3 x 12 @ moderate/heavy e/s
* Pause for 2s at the bottom on each rep

Part C
3 RFQ
5 x 10 Second Romanian DL Negative @ light
0:30 Rest
10 GHD Hip Extenion (with 2s pause @ the top of each rep)
1:30 Rest
* Hamstring destruction

Part D
1 RFT
100 Heels Elevated Squat @ light
* Heels elevated on 1 x 20kg plate
* Hold 2 x DB Farmers Style

Gymnastics – Saturday

Part A
10:00 To Practice One of the following:
1) Glide Kip Muscle Up
2) Kipping Bar Muscle Up
3) C2B Pull Up
4) Pull Up
* Choose a Skill that suits your skill level
* Check out the Movement Library for ideas

Part B
AMRAP 6:00
20 Sit Up
30 Double Under
* Only complete if you are NOT following the Athlete Program

Part C
1 RFQ
100 Wheel of Death
* Break into manageable sets, maintain form and DON’T start sandbagging the quality to get the reps done. Scale to your ability and do 100 good quality reps

Gymnastics – Friday

Part A
1 RFT
30 Strict L-Sit Pull Up
* If you cannot L-Sit Pull Up complete regular Pull Ups
* Use a band if you cannot complete more than 5 reps UB
* If you are completing both Gymnastics and Muscle Endurance complete 50 total reps
* Only complete if you are NOT following the Athlete Program

Part B
3 RFQ
10 Ring Body Saw
10m Seal Walk
1:00 Rest
* Ring Body Saw = https://www.youtube.com/watch?v=EqGVH1qHzwU

Part C
EMOM until failure
1m HS Walk, add 1m each minute
1 Strict HSPU, add 1 each minute