4 Sets of:
5-7 Ring Pull Ups (Scale to feet assist)
30-60 sec. Rest
2-4 neg Ring MU Complex: (scale to band or feet assist)
- Support Hold for 10 sec.
- neg. Dip for 3-5 sec.
- Bottom Hold for 5-10 sec.
- neg. Transition as slow as possible
60 sec. Rest
3-4 Sets of:
30 sec. OH Hold (2xDB, heavy!)
25 Snow Angel (with 0.5/1.25 plates
20 Flutter Kicks/ Each
15 Tall Kneeling Pallof Press/ Each
Rest as Needed
9 sets 2 min on 1 min off (3 each)
1.
100m medball run then ME doubleunders in rest of the time
2.
60m(6×10m) farmers walk (24/16) then ME burpees over KB in the rest of the time
3.
30 wallballs (9/6) then ME strict pullups
- Scarecrow Clean
- Tall Clean
(focus on speed under the bar)
- Segmented Clean Pull
- High Hang Clean Pull
- Hang Clean Pull
- Low Hang Clean Pull
- 30 DB Snatches (30/20)
- 30 DB Clean and Jerk
* EMOM: 8 Ring Rows
(TC: 8 Min)
In Teams of 3:
4 Intervalls of
6 Min ON/ 3 Min Off
0:00-6:00
A) Row 150 m
B) Dead Bug
C) Farmers Carry for Distance
6:00-9:00 Rest
9:00-15:00
A) Row 200 m
B) Wall Sit
C) Farmers Carry for Distance
15:00-18:00 Rest
18:00-24:00
A) Row 300 m
B) Bear Crawl
C) Farmers Carry for Distance
24:00-27:00 Rest
27:00-33:00
A) Row 350 m
B) FP #3
C) Farmers Carry for Distance
33:00-36:00 Rest
1. Air Bike
2. Burpees
3. Row
4. Run
Rest 4 Min b/t sets
2-3 ramp ups sets of 3-5 Chin ups
then
2 sets of:
4-6 Cluster Chin ups (1.1.1.1 - rest 15sec. between reps)
rest 2-3 min between sets
4 sets of:
8-12 single arm DB-Bench Press (each side)
rest 30-60sec.
10-12 3-point DB-rows (each side)
rest 30-60sec.
25min AMRAP of:
20/15cal row
30sec. HS-hold
10-20sec. inverted bar hang
15/12cal Bike
80m DB-Farmers walk @ by feel (stay unbroken for most of the time)
200m run
- move at a consistent pace -
Hips & Knees