Movement Prep.
2 x Plank Circle
Acc. 2 min L-Sit/Tuck Sit Hold
HS Hold
20 Kick Ups
HS Hold with Wall tap away with foot
HS Hold with Wall (fingers as close as possoble to wall)
HS Hold with Partner
HS Hold (for max time)
4 Sets of:
4-8 strict Pull Ups (C2B, weighted)
Choose 1 depending on skill level
A : Every 60s for 10 min do 5-8 C2B/pullups + 5 V-ups
B: Work on kipping/butterfly pullups/C2B + 5 V-ups after each set
C: 5 x 3 negative pullups (5s each) + 6 kippings + 9 tuckups
For time
10-8-6-4-2
Alt. Db snatches (30/20)
DB goblet squats
15m shuttle sprints
Cashout: 100m DB carry (carry as you like)
TC 10 min
Find a heavy weight for:
Clean Pull + Hang Clean + Clean + Split Jerk (no fail!)
Then every 30sec for 5min (10sets):
1 Clean and Jerk @same weight
Push Press:
5x3 across
30min EMOM:
1) 1min Max lanes Shuttle Sprints
2) 1min max cal row
3) 1min max Burpees
4) 1min max cal Bike
5) rest
Every 3min for 30min (10sets):
1) 10sec Air Bike Sprint
2) 20sec Burpee Box Jump Overs (24/20")
- 100% effort on each Interval, move as fast as you can!! -
3 sets of:
10 banded Chops (each side)
10m seal walk
8-10 Face pull to Y-Press