GRIZZLY– 21-18-15-12-9-6
Single Arm Devils Press 35/50 M25/40
42-36-30-24-18-12
Abmat Sit-Ups
KODIAK– 25/40 M20/30
POLAR– 18-15-12-9-6
Single Arm Devils Press (no push up)- light
18-15-12-9-6
Abmat Sit-Ups
ACCESSORY- Option 1 or 2
Option 1: Gymnastics Skill Work Rope Climbs: Week 1 Day 2
Athletes should partner up and each complete 4 rounds at each station, before
transitioning to the next station. Take turns, with one athlete resting while the other
works. Start at any station.
Station 1:
6-8 Knees to Elbow on Rig
Advanced: Strict Knees to Elbow
Intermediate and Beginner:
Strict Knee Raises
Station 2:
6-8 Seated Rope Pull Ups
Advanced: L Sit Rope Pull Ups
Intermediate & Beginner: Use heel to assist in Pull Up
Station 3:
30 Double Unders or 60 Singles
OPTION 2: 4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
*Rest 3 minutes b/t rounds
