6 Sets of:
2-3 neg. Chin ups (start as high as possible over bar) 10-20 sec.
- between sets do alternating one of the following:
1. Hollow Plank Sliders
2. Hollow Lat Pull downs
4 Sets every 3 Minutes:
3-5 Push ups
1-3 Candle Stick Rolls
10 sec Copenhagen Plank (each side)
In teams of 2
Running clock
0:00-8:00
A: Bike 150/120 cal for time together (Note time)
10:00-18:00
B: Bike as many calories as you can in the time you needed for part A. 8 min amrap if not finished. (Together/note calories)
20:00-28:00
Bike the the number of calories from part B for time
1. 20-30s Front Squat Hold
2. 20-30s Split Jerk Hold
- Slow Clean Pull (4s up to High Hang then go)
- Tall Clean
- Push Press
- Paused Clean Pull
- Low Hang Squat Clean
- Front Squat
- Split Jerk
- 10 Ring Rows
- 10 Bamboo Strict Press
- 10 Strict K2E
For Time:
Buy In:
- 800m MB Run (together)
Then:
A. 2 Rounds: (Partner A)
- 200 cal Row
- 150 Burpees
B. 400m Run (Partner B)
C. AMRAP: (Partner C)
- 100 DU (60s)
- ME Wall Sit
Cash out:
- 100m Bear Crawl
TC: 40 Min
Every 5 min for 6 sets (30min)
20 / 16 cal row
9 T2B
6 Pullups
3 C2B
10 / 8 cal row
Push each set as hard as you can and if possible do the gymnastics unbroken!
Warm up
COS Activation
Mobility Routine