Day 91

A. Strength

Every 2:00 For 20 minutes (10 Sets):

5 Bench Press + 10-20 Abmat Sit-Ups

Warm-up as needed. Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. Pick a quantity of Abmat Sit-ups you can maintain and also finish with some time to recover before your next set.

Goal should be to have about 60 seconds of full recovery time.

B. Benchmark (Time)

30 Bar Muscle Ups

C. Accessory Work 

Band Pull Aparts: 100 Not For Time

Break this up into as many sets as needed. Perform this as 50 Under and 50 Overhand. Focus on position and activation. Not speed.

Day 82

A. MetCon

"Fortitude"

EMOM x 30 minutes

Minute 1: 15/12 Calorie Row
Minute 2: 15/12 Burpees

B. *Skill*

EMOM x 15 minutes

3 Unbroken Bar Muscle-Ups

*Choose your own GOAT to work on*

Day 12

A. 40 Minute EMOM:

Movement 1 – Monostructural Conditioning

Movement 2 – Gymnastics/Skill

Movement 3 – Non-Monostructural Conditioning

Movement 4 – Barbell

Movement 1 – Monostructural Conditoining 

– Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill 

– Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). 

Movement 3 – Non-Monostructural Conditioning 

– Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. 

Movement 4 – Barbell 

– Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

What we did:

Minute 1: 15 Calorie Row

Minute 2: 3 Muscle Ups/ 8 T2B

Minute 3: 12 Box Jumps

Minute 4: 3 Tire Flips

Day 11

A. Warm-Up

Tabata Russian KBS

B. Squat

Every 2 Min for 18 Min (9 Sets):

Front Squat x 5

C. For time

30 Bar Muscle-Ups