WEEK 9 – Day 41, Monday – 7th December 2020

Warmup

• 5 Rounds For Time @ 75%
• Assault Bike 12/10 Cals (build pace each round)
• 6 Single Arm Landmine Push Press R
• 8 Scapular Pull Ups
• 6 Single Arm Landmine Push Press L

*control your pace and focus on quality of each movement  

• Scap Pull Up https://youtu.be/pE8PJsWEV7k
• Assault Bike https://youtu.be/YAehhfg3DD8
• Landmine Push Press https://youtu.be/3oS6Ibarb8Q

A1) Elevator Barbell Press

3131; 6,6,5; rest 30sec (1sec pause at each position on the way up and down 3 positions)
Demo video https://youtu.be/42nHLZD9nWc

A2) Single Arm KB Push Press

40X0; 6/arm; rest 30sec x 3
Demo video https://youtu.be/KUsZAGWd0VQ

A3) Strict Pull Up

AMRAP in 20sec; rest 2mins x 3
Demo video https://youtu.be/gfRjCi4JSM8

B) 3-4 Sets Not For Time

• 10 Steps Death March 20X0
• rest 15sec
• 30sec AMRAP Strict HSPU
• rest 15sec
• 30-40sec KB Side Plank/side
• rest 90sec 
  
• Death March https://youtu.be/r9IzVARbKCM
• Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
• Kettlebell Side Plank https://youtu.be/X33h4J-NKLA

C) 3 Sets @ 85% Effort

• Row 300/275m
• 18 Russian KBS 70/53
• 15 Ring Push Ups 30X0
• 12 C2B Pull Ups
• rest walk 2mins
  
• Increase pace from previous weeks 
  
• Row https://youtu.be/gON7XC5WxCM
• Russian Kettlebell Swing https://youtu.be/KkYOW3jDhoM
• Ring Push Up https://youtu.be/ftHel6bBnFM
• Kipping Chest to Bar https://youtu.be/8Rp-OeeJP-Y

Cooldown

Coaching Points

Intensification is in full swing. That means that each session there are more and more opportunities to challenge yourself. Be it with heavier loads, faster paces, or more complex movements. We have worked hard to build a foundation in the first 2 months and now you are getting a chance to showcase it and LEVEL UP.

On any given day if you are just NOT feeling 100% then it is perfectly fine to dial things back even if the coaching cue is to go harder or push your weights. Remember you are your own best coach and guide. Trust your intuition and if you aren’t feeling like it, then don’t push it. Consistency wins, not just this week, but for weeks, months, and years to come.

Wishing you a great week of training.

Regards,
Coach Khang