Spend 18 Minutes on a running clock practicing Toes to bar progressions:
@0:00
Progressions on the floor (teams of 2)
@6:00
Progressions on the bar (teams of 2, partner assisted, band assisted)
@12:00
1. Work on establishing a set of max reps Toes to bar (goal: 10+/ focus on rhythm, posture movement pattern)
2. Stay with a challenging progression and work in an EMOM for 6 Minutes (goal unbroken sets, consistency)
EMOM 12 (3 Rounds of 40sec ON/20sec OFF)
1. Banded half kneeling wood chops (20sec/20sec)
2. Bear Crawl
3. Deadbugs
4. Seal Walk
10 sets 2:00 on // 1:00 off
1.
Buy in 50 Doubleunders
Then Amrap
3 burpee boxjumps (30/24)
6 DB hang powercleans (2x22,5/2Ã?15kg)
2.
Buy in 30s plank
Then Amrap
2 wallclimbs
6 DB walking lunges farmers position each leg (12 steps total)
- Power Clean
- Hang Power Clean
- Push Press
- ME SA DB Push Press
* EMOM: 8 Ring Rows
EMOM 40
1. 30s Row
2. 30s Bike
4 sets of:
4 tempo Front Squats @ 42X1 (RPE 7)
rest 60sec.
5-8 tempo chin ups @ 1131
rest 60sec.
4 sets of:
8-10 seated single arm DB-press (each side)
rest 60sec.
8-10 single leg Deadlifts (each side)
rest 60sec.
Shoulder Mobility Routine