Great Job last week Fam! We have reviewed the numbers presented and will now start the process of enhancing the quality of the components of fitness. We will present some new and/or different training philosophies and modalities to the community throughout the next 7-8 week before we will retest and reassess our progress/ philosophies/ protocols, etc..

Also, I would STRONGLY encourage you to get a notebook or an app, notes – something to record weights, times, etc…

As always, thank you for everything!

#BlackFlagFam

Warm-Up:
5 Min Row at an easy pace
External Rotations

Dynamic flex/ Activation/ Prep:
– Quad Hip Rotations
– Press Ups
– T Hold 10 sec.
– Sumo Sq to Stand
– Inchworm + Leg Swing
– A Skip + 5 Squat Jump

Plus 1 (+)
Sub the Following for the “Strength” work:
1.) Back Squat: 5 x 5 at the heaviest weight possible
2.) Front Squat: 3 x 6 @ 65% w/ 1 Min Rest b/t Sets

Strength:
1.) Paused Back Squats: 3 x 2 @ 65%
2.) Front Squat: 2 x 4 @ 65%, 2 x 6 @ 70%

Gymnastic Skill:
8 Min EMOM
1a.) Hold on Rings (Top): 10 sec
1b.) Muscle Up Transition (Bands or Feet): 3

Plus 2 (+)
6 Min EMOM
2a.) Ring or Parallette L Sit (Leg Straight or bent) hold: 5-15 sec
2b.) Ring Row: 6

MetCon:
4 Sets of
– 12 KBS (as heavy as possible)*
– 150m Row*
– Rest 2 Min
*Each round to be completed as fast as possible.

Accessory:
1a.) Rotating Step Up: 2-3 x 8E
1b.) Russian Twist: 2-3 x 15E