Choose one of the following:
Strict C2B Drill
Kip C2B Drill
Kip C2B Complex
Move for quality!
Work for 15 min in EMOM style on your drill.
Do 3-5 reps of your progression each round.
10 Sets of 30 sec ON/ 30 sec. OFF
1. strict Chin up (in perfect Hollow Pos.)
2. Kip Swings for height & consistency (straight arms)
5 sets
12-15 barbell rom. deadlift @ RPE 8
6-8 single arm db box stepups in frontrack / side
Amrap12 for quality
1-2 legless ropeclimps
6-12 ring pushups
12-15 pike leglifts over paralettes
- Slow Paused Snatch Pull
- Tall Snatch + OHS
- High Hang Snatch + OHS
1. 30s OHS bottom Hold
2. 30s Tuck Hold
AMRAP 7:
1-2-3-4-5...:
- Burpee
- Shuttle Run (20m)
Rest 3 Min
AMRAP 7:
3-6-9-12...:
- cal Air Bike
10-20-30-40...:
- DU
Rest 3 Min
4 Rounds:
- 800m Run
Rest 60s
TC: 40 Min
6 sets of:
90sec. on 2:30 off
1. 10 DB-hang clusters (2x22,5/15kg)
15 pull ups
ME cal on Bike
2. AMRAP of:
10/8cal row
10 strict HSPU
3. 10 alt. DB-Snatches (35/25kg)
15 T2B
ME DU´s
- go all out for each interval -
Warm up/Prehab Exercise Circle
Isometrics & Eccentrics
Core Accessories