Day 133

A. Strength

Bench press - Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

B. Accessory Work

Ring Dips - 2 x MAX reps (rest 3 minutes between efforts)

C. Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

7 Ring Rows

14 Med Ball Sit ups (20/14)
21 Med Ball Cleans (20/14)

*Rings Rows are set to where the top of the Ring sits at Hip height. Feet are placed 20 inches off of the ground where body is Parallel to floor with arms locked out. *

Day 113

A. Strength Superset

1. Bench Press: 5 x 1 to 1RM

2. Ring Row: 5 x 20 sec max reps at bodyweight

B. Skill

5 rounds (stay hollow) 

5 narrow grip Pull-Ups

5 normal grip Pull-Ups

5 wide grip Pull-Ups

C. Conditioning

EMOM x 24 Minutes

Odd: 200m Row
Even: Rest

Day 95

A. Strength (Superset)

1. Bench Press: 3 x 5 to 5RM then (-5% x 5), (-10% x 5)
2. Feet Elevated Ring (TRX) Row: 5 x 12

B. MetCon (AMRAP) x 20 minutes

"Cindy"

5 Pull-ups
10 Push-ups
15 Air Squats

Day 70

Mobility: Lats/Front Rack Pos./T-Spine

A. 2 Sets, not For Time:

15 Ring Rows
15 Push-ups
10 T2B
10 V-Ups

B. EMOM x 15 Minutes

3 Hang Cleans – escalating weight

C. Metcon (AMRAP) x 5 minutes

6 Hang Clean (135/95)

6 Ring Dips

rest 3 mins then

D. MetCon (AMRAP) x 5 minutes

5 Power Clean (135/95)

10 Hand Release Push Ups

Flexibility: Chest/Triceps/ Lower Back

Day 48

A. Bench

Bench Press - 6RM

B. Horizontal Pulls

10-1 (each arm)

DB Single Arm Row

C. Accessory Work

3 Giant Sets of:

25 Hand Release Push ups

20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight

Move with purpose from movement to movement. Rest 2-3 mins between sets.

Day 8

A.) Bench

Bench Press (4x2,4x3) @ 80%

B.) MetCon (AMRAP) x 12 minutes,

10 DB Bench Press (60/40)
30 Double Unders

C.) Accessory Work

10-1
Strict Ring Dips
Ring Rows (Feet on box)

D.) Tabata

Hand Release Push-Ups