3 Rounds:
(wtd.) Chin Up x 2-4
rest 20-30 sec.
Ring Push Up x 6-8 (Tempo 2011)
rest 20-30 sec.
One Arm Ring Row x 6-8/Side (Tempo 3010)
rest 20-30 sec.
Handstand Hold (Wall) x 15-20 sec
rest 20-30 sec.
3 Rounds:
Ring Body Saw x 8-10
Banded Dead Bug x 20-30
Russian Twist x 30-40
Hanging Leg Raise x 8-10
Every 2 min for 28 min do
At 0/2/4/6 min
100m run + 6-10 wallballs + 3-5 burpees
Rest 2 min
At 8/10/12/14
100m run + 8-12 double kb dl + 3-5 burpees
Rest 2 min
At 16/18/20/22
100m run + 10-14 empty barbell pushpress + 3-5 burpees
-- No contact Power Snatch
-- Snatch Balance
-- High Hang Squat Snatch
-- Hang Squat Snatch
(Time: 6 Min)
-- Snatch High Pull
-- Hang Squat Snatch
-- OHS
(Time: 12 Min)
EMOM 4:
-- 3 Power Snatch (70%)
EMOM 4:
-- 2 Power Snatch (75%)
EMOM 4:
-- 1 Power Snatch (80%)
-- 3 Min Row
-- 3 Min Bike
-- 3 Min Burpees
Rest 60s
-- 2 Min Row
-- 2 Min Bike
-- 2 Min Burpee Box Jump overs (24"/20")
Rest 60s
-- 1 Min Row
-- 1 Min Bike
-- 1 Min alt. SA Devil's Press (22,5/15)
Rest 4 Min
Time: 44 Min
Additional 5-10min activating warm up for the whole group
work up to a max weight for:
2 close grip bench press
3 sets of:
5 (wtd.) Chin ups
rest 60sec.
6-8 seated single arm DB-press (each arm)
rest 60sec.
For time:
12 Bar MU - scale reps as needed or to Jumping/banded Bar MU, C2B, Pull ups
21 DL (100/70kg) - scale load accordingly to move heavy but safe for the STOH (one weight for all movements)
9 Bar MU
15 Hang P. Cleans (100/70kg)
6 Bar MU
9 STOH (100/70kg)
- 7min cap -
3 sets of:
10-12 DB-Hammer Curls
8-12 KB-skull crushers
rest as needed between movements (as less as possible)