Movement Prep.
Ring Row
Kippings
Box Bar MU
Banded Bar MU
Bar MU
Planche Prep on Knees
Planche Hold on Floor
Planche Push Up on Floor
Planche Hold on Floor with band elevated feed
5 min AMRAP
4 Bar MU
8 Planche Push Up
12 V-Ups
Every 3min for 27min (3 rounds)
1. 50/40cal row (max. 2:20)
2. 2 rounds of: 8 Burpee BJ over (24/20'') 12 C2B (max. 2:00)
3. 2min AMRAP of KB-Complex (1x 24/16kg): 10 Snatches (5 each arm) 10 alt. rev. lunges 10 Thrusters
Find heavy weight for:
Clean Pull + Hang Clean (3sec pause above knee) + Jerk
Then 4 sets of:
2 clean lift offs + Clean + P. Jerk + S. Jerk @~85% of Max complex
3 sets of 2min on/1min of:
1-2-3-4... H. P. Clean (52,5/35kg)
1-2-3-4... STOH (52,5/35kg)
2-4-6-8... Burpee over Bar
*Assault Bike*
10 sets of:
15 sec. sprint (~90%, find your pace)
45 sec. rest/easy walk
30 sec. sprint (~80%, find your pace)
90 sec. rest/easy walk
This one will hurt, but if you can push through with a high and appropriate pace, you will create a monster machine within yourself
Work up to a max single for Push Press in 5-7 sets
- 6-8 heavy ring rows after each set -
10min EMOM
1. X C2B
2. X Ring Dips
Every 2min for 20min (10 sets - alternate between 1. & 2. - 5 each)
1. 30sec. ME cal - go hard but consistent!
2. 10sec. ME cal (15sec. for women) - go all out!
3 sets of:
8 blackburns
15 facepulls
rest 30sec.