8/26/2024

Monopoly

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps (20)
10 Dumbbell Push Press (50s/35s)
- Rest 90 seconds between sets. When starting the next set, resume where you left off.

Independence
4 sets:
3:00 AMRAP
10/8 Calorie Row
8 Box Jumps (20)
10 Dumbbell Push Press (35s/25s)
Rest 90 seconds between sets

Liberty
4 sets:
3:00 AMRAP
8/7 Calorie Row
8 Box Step Ups (20)
8 Dumbbell Push Press (light)
Rest 90 seconds between sets

• Target number of Rounds each set: 2+ Rounds

• Minimum number of Rounds before scaling: 1.5 Rounds

Strict Pull-Ups: Week 6

This is the LAST WEEK of our Strict Pull-up strengh cycle! It's testing day!

Strength Test:
Freedom: 1RM weighted Strict Pull-up
Independence: max unbroken unweighted strict pull-ups
Liberty: Find the lightest band that you can do one strict pull-up with

Scoring: note your level and score achieved.

Ongoing Homework: we have created some homework for any athlete that wishes to continue with their strict pull-up strength to either work towards getting their first strict pull-up or to build strength in their current abilities. You can view the suggested homework here: bit.ly/4dKGr86