Assessment Day 1

Warmup:
3 Sets
5 Seated Box Jumps (step down) – build height
rest 30sec
30sec Passive Ring Hang
rest 30sec
20m Dumbbell Bear Crawl
rest 60sec

 Seated Box Jump https://youtu.be/k-z2ftl1Z04
Passive Ring Hang  https://youtu.be/4aihpiz8O0k
Dumbbell Bear Crawl https://youtu.be/dp0rCQugg00

A) Push Press

Build to a 1RM – Take no more than 15mins to find this 1RM

*FILM FOR YOUR REFERENCE LATER
Demo video https://youtu.be/d0d0TWaiukA

B) Weighted Strict Pronated Pull-Up

build to a 3 rep Max

rest exactly 5mins after your final attempt and then perform

1 Set Max Reps Unbroken Strict Pull Ups

*FILM BOTH FOR YOUR REFERENCE LATER
Demo video https://youtu.be/chJcUHfhlHc

C) 3 Sets NFT – Scapular and Core Work

6-8 Side Plank DB Powell Raise/arm 30X0
6-8 Ring Body Saw 3030

 Side Plank DB Powell Raise https://youtu.be/eQflPl9LjWk
Ring Body Saw https://youtu.be/EqGVH1qHzwU

D) For Time

21-15-9
Row Cals
Strict Handstand Push-Up
*Scale to Pike Strict Handstand Push-Up

rest 5mins

For Time
27-21-15-9
Ring Push-Up
GHD Sit Up

American Kettlebell Swing https://youtu.be/rGQA9QXTdbU
 Assault Bike https://youtu.be/YAehhfg3DD8
Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
Feet Elevated Pike Push Up https://youtu.be/ytczHUp_33c
Ring Push Up https://youtu.be/ftHel6bBnFM
GHD Sit Up https://youtu.be/BJ1EDxUn1ZQ
Row https://youtu.be/gON7XC5WxCM

Repeat Warmup

• For Time @ 75%
• Row 1000m/850m
• 25 Push Ups
• 25 Ring Rows
• 25 BJSD 24/20″  
  
• Row https://youtu.be/gON7XC5WxCM
• Push Ups https://youtu.be/9QTESdxFOsI
• Ring Row https://youtu.be/EN6ubEkzMC0
• Box Jump Step Down https://youtu.be/P9KY1d_86aI

A) Strict Press

Build to a 1RM
Demo video https://youtu.be/_aISMzimYEA

B) Weighted Strict Pronated Pull-Up

Build to a 1RM
Demo video https://youtu.be/chJcUHfhlHc

C) For Max Reps

• 3mins AMRAP
• Strict Pull Ups
  
• rest 2mins
  
• 3mins AMRAP
• Strict Handstand Push Ups
  
• rest 2mins
  
• 3mins AMRAP
• Kipping Pull Ups
  
• rest 2mins
  
• 3mins AMRAP
• Ring Push Ups 
  
• Strict Pull Up https://youtu.be/gfRjCi4JSM8
• Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
• Kipping Pull Up https://youtu.be/4LyN4kwzM2I
• Butterfly Pull Ups https://youtu.be/59JPn8yA_Ug
• Ring Push Up https://youtu.be/ftHel6bBnFM

D) EMOM x 15mins FUN

• 1st – 50 Double Unders
• 2nd – 10 Dual KB Snatch (choose an unbroken weight)
• 3rd – 12 Dual KB Push Press (every 3reps perform a 5m front rack carry before continuing) 
  
• Dual Kettlebell Rack Carry https://youtu.be/H5SvCASqrgY
• Double Unders https://youtu.be/3SN4_WAVwL8
• Dual Kettlebell Snatch https://youtu.be/hsDyP2dKHDY
• Dual Kettlebell Push Press https://youtu.be/ekNrVv6G5v8

Cooldown

Coaching Points

The time is here! Week 12 means intensity, testing, benchmarks, and “FUN!” You have earned it. The work has been put in. Trust yourself and get in the gym and see what you are made of. This is the place to be vulnerable and “let your hair down” and go for it. Take risks, be mindful of what your body is telling you, and push through mental obstacles. I can’t wait to hear from you all and see what lessons you have learned along the way.

Regards,
Coach Khang