GRIZZLY– 5 Sets:
100m Run
10 Burpee Box Jump Over 20/24”
12/15 Calorie Row
-rest 1:1 between sets-
KODIAK-5 Sets:
100m Run
8 Burpee Box Jump Over 20/24”
10/12 Calorie Row
-rest 1:1 between sets-
POLAR-5 Sets:
50m Run
6 Sprawls + Box Step Ups
8/10 Calorie Row
-rest 1:1 between sets-
GYMNASTICS: Ring Muscle- ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)
Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)
For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.
Conditioning Option:
8-minute EMOM:
Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set – all sets should be the same)
Even Minute: 30 seconds of Hollow Rocks
