| Day | Movement Class |
Exercises | Priority |
| Monday | G | Weighted Dips Pushups |
EMOM |
| Tuesday | – | – | – |
| Wednesday | G | Muscle Ups | Task |
| Thursday | W | Strict Press | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | MG | Double Unders Thrusters Pullups |
Time |
| Tuesday | M | Run | – |
| Wednesday | – | – | – |
| Thursday | W | Strict Press Push Press |
Time |
| Friday | – | – | – |
| Saturday | MG | Run 800m Pushups Situps Squats |
Task |
| Sunday | – | – | – |
Not for time do 7 rounds of:
Increase weight each round.
Then in 2 minutes do max points of shoulder to overhead. Use weight that is 65% of 3 rep max.
Results: Got up to 3 x 135lbs. For the AMRAP made 140 points (110 Strict Press + 30 Push Press) @ 85lbs.
Now that I have consistent access to rings, I have decided to begin working on getting a ring muscle up.
Part A: 5 rounds of
Part B: 5 rounds of
Part C: 5 rounds of
Part D: 5 rounds of
Part E: 5 rounds of
Results: False grip hands need a lot of work. Can’t even straighten my arms.
Every 2 minutes for 10 minutes do:
Then do AMRAP in 16 minutes of:
Results: Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap. Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu). For the AMRAP did 9 rounds plus 25 Double Unders.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Strict Press Front Squat |
Task |
| Thursday | GM | Turkish Getups Knee Tucks Toe Touches Russian Twist Mountain Climbers |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | MG | HSPU T2B Pullups Row |
Task |
| Thursday | MG | Kettlebell Swings TRX Rows |
Time |
| Friday | M | Run | Task |
| Saturday | WM | Deadlifts Wall Balls |
Task |
| Sunday | – | Hike | – |