E2MOM for 12 Minutes
2-3 neg. (def.) HSPU w. 4-6 sec. ecc. (scale to Box HSPU, PU @Floor/Rig)
20-30 sec. Hollow Hold @Floor
3-4 Sets of:
20 sec. Side Plank var./ Each
12-15 Ring Rows (if possible w false grip)
8-10 Hip Extension (@Box/ GHD)
Rest as needed between rounds
Work up a heavy set of 2 Benchpress
Do a 2s stop
1. Halfway down
2. Chest
3. Halfway up
5 sets (heavy)
6-8 arm supported single leg DB Deadlift / side
Rest 45s between legs
3 sets
30s wallsit with plate on legs
10-15 bent pull aparts
30s bentover straight arm db hold
(TC: 7 Min)
(TC: 7 Min)
(TC: 7 Min)
- ME HS Hold
- ME Wall Sit
into:
- ME FA Hold
8 Sets of:
10-15 Cal Bike
15 Side Lunges/ Each
15 WBS
TC = 38 Min
AMRAP 40:
A. 30s Fast - 30s Slow
- Row
- Bike
B. AMRAP 5:
- 10 Renegate Row Burpees (2x22,5/15)
- 200m MB Run (9/6)
In 5-7 sets work up to a max weight for:
2 Pull ups
4 sets of:
8-10 DB-Floor press (1sec hold at bottom)
rest 30-60sec.
8-10 singe arm DB-row on Bench (knee and hand on Bench supported - each side)
rest 30-60sec.
25min EMOM
1. 8-15 strict HSPU
2. 45sec. row for cal (consistent pace)
3. 10-15sec. each of: top of ring Dip support hold + bottom of ring Dip support hold + Chin over ring hold in L-seated pos.
4. 45sec. Bike for cal (consistent pace)
5. 30sec. double KB-Front rack carry
Shoulder & Elbow