WK 1 D/E Bench Press @ 50% Red + Yellow Band, 3 sets max rep muscle ups, 21-15-9 Thrusters 61/43kg, Burpee, 400m Run

Beginner 6am, 9:30am & 7:30pm

(A) Push Press-Work within the limitations of your movement

(B) Ring Dips & Pullups- work 3 sets of 3-5reps with your lightest band on Ring Dips & Pull-ups.

(C) Individually for time-21-15-9 Thrusters 40/30kg, Burpees, 400m Run
or

(C) In teams of 2 for time-42-30-18 Thrusters 40/30kg, Burpees, 400m Run

Intermediate 6am, 9:30am & 6:30pm

(A) Push Press-Work to the limits of your movement

(B) Muscle Up-Pre-Requisite to practice muscle ups is a strong ring dip & C2B. If you don't have this work 3 sets of 3-5reps with your lightest band on Ring Dips & C2Bar. If you have a muscle up practice string reps together

(C) Individually for time-21-15-9 Thrusters 50/35kg, Burpees, 400m Run
or

(C) In teams of 2 for time-42-30-18 Thrusters 50/35kg, Burpees, 400m Run

                                            

Advanced 9:30am & 5:30pm

(A) Wk 1 Bench Press D/E 9 x 3 @ 50% Floor Press 1RM + Blue Band on Low Bench/Red Band on High Bench

(B) Muscle Ups 3 sets max reps

(C) Individually for time-21-15-9 Thrusters 61/43kg, Burpees, 400m Run

Coaches Points- (A) Louie Simmons Thoughts on D/E (B) You can perform more then 3 sets but just score your best 3 (B) It's a 400m Run after each round