10 min. EMOM: 1-3 reps Partner Pull Ups
ODER
10 min. EMOM: 1-3 reps (weighted) Pull Ups
ODER
in 10 min. build up to a 1 RM weighted Pull Up
EMOM 15 min. (30 s. on/30 s. off)
1. min.: Handstand Hold (face to wall)
2. min.: Russian Twist
3. min.: Banded Triceps Push Down
4. min.: Hollow Rocks
5. min.: Banded Biceps Curl
In teams of 2
5 sets
Amrap 6/5/4/3/2
ME Calories bike
While the other holds a kb in Position of choice (24/16)
Rest 1 min between sets
Amrap5
Plank variations
Fußarbeit
3x 3
with 2sec pause in dip and2sec pause in catch
Find 1RM Split Jerk
4 sets of:
2 Push Press + 2 Push Jerks (2sec. pause in catch) @ ~ 70% of 1RM Split Jerk
im Wechsel mit
8-10 chinese rows (pro arm)
100 Band pull aparts
For time:
5 rounds of:
1000m row
800m run
- 50min cap -
3 sets of:
Muscle Snatch + P. Snatch (3sec. pause in catch) + Snatch Balance (2sec. pause in bottom pos.)
work up in weight (start light)
3 sets of:
H.H.V. Snatch + 2 below knee Snatches
work up in weight (heavier)
3 sets of:
2 Snatches
work up in weight (no heavier than 90%)
5x 3 @ 75%
rest 1-2min
3 sets of:
6-8 close grip Bench press
rest 30sec.
4-6 (wtd.) strict ring pull ups
rest 30sec.
6-10 strict (def.) HSPU
rest 30sec.
8-12 ring rows (elev. feet)
rest 60sec.
3 sets of:
10-15 bent over DB rows
90sec. gymn. swim
8-12 DB-rot. curls
*Smashing*
*Stretching*
*Activation*