3 rounds of:
5-8 Kipping ring rows
4-6 single leg transitions
3 MU timer drill
- rest as needed, focus on quality -
Then 5min to work on Ring MU or Ring MU Swings
3-5 sets in 10min of:
3-5 negative Ring Dips (4sec neg.)
3-5 Pull Ups/Ring Pull Ups (Band or Partner assisted)
*add holds in top and bottom Position to make it more challenging
3 sets of following core circle:
10 low back push downs + 10sec hold
10 laying leg raises + 10sec hold
10 top half hollow rocks + 10sec hold
10 bottom half hollow hold +10sec hold
Rest ~90sec
Emom12
Odd:
2 pause backsquats (3s in bottom)
Even:
4 heavy chinups
4 sets
5 single leg barbell deadlifts each side
Rest 30s
20-30 triceps pushdowns
Rest 30s
3 sets
1:00 wallsit with plate on legs
10 tempo plate squats (2020)
1:00 wallsit with plate on legs
1:00 rest
Every 90s x3:
- 3 Drop Jerks
@ 5 Min:
Every 90s x4:
- Jerk Drive (2s Pause in dip)
- Push Press (2s Pause in dip)
- Jerk Drive
- Split Jerk
(TC: 11 Min)
- 3 RM
(TC: 12 Min)
- 50m KB OH Carry
- 50m KB FR Carry
- 50m KB FA Carry
- 30s Hollow Hold
Rest 60s
In a 45 Min Window:
5 Rounds/Person (YGIG):
- 20/15 cal Row
- 10 Devils Press (2x15/10)
5 Rounds/Person (YGIG):
- 20 cal Bike
- 10 Burpees
AMRAP:
- 100m MB Run (YGIG)
Additional 5-10min activating warm up for the whole group
work up to a heavy set of 3 for:
Dead stop strict press (3sec. ecc. - no fail!)
3 sets of:
6-8 Pendlay rows
rest 60sec.
8-12 DB-floor presses (1sec. pause in floor)
rest 60sec.
3 rounds of:
6 Bar MU
8 P. Snatch (60/40kg)
24 WB (9/6kg)
- 9min cap -
3 sets of:
8-12 DB curls (start @ neutral and rotate to supination - 2xDB´s)
rest 30sec.
20-30 banded Triceps push downs
rest 30sec.