This week, if I have not given you specific, individual homework, you need to do the following workout on either Monday or Tuesday:
Row, 1 min for max calories followed by 1 minute easy row, 10 rounds (20 minutes total)
In the first minute, row at 20 strokes per minute (s/m)
In the second working minute, at 22 s/m
In the third, 24 s/m
etc.
This week's mandatory class is Tuesday.
Monday 5th August
15 minute handstand walk practice
2 sets of 8 wrist pushups (band assisted) (see http://www.youtube.com/watch?v=NIeL0AYygiY)
Tuesday 6th August
10 x 10 overhead squats
Build weight throughout
Wednesday 7th August
10 thrusters (115/80)
max strict pullups
10 thrusters (115/80)
max kipping pullups
10 thrusters (115/80)
Thursday 8th August
10 rope climbs, at your own pace
10 minutes wrist flexibility
Saturday 10th August
Spend 15 minutes finding heavy squat clean
rest, then:
8 minute EMOM
3 bar muscle ups (scale to jumping bar mu's)
5 burpees
2 heavy squat clean
followed immediately by:
2 minute max chest-to-bar pullups
Mickey
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