Movement Prep.
Bar MU
Jumping BMU
Banded BMU
Assisted BMU
BMU
Pistols
Mobility
Box Pistols
Banded Pistols
Assisted Pistols (Ring, Cockies, Weight)
Pistols
WOD: 5 min AMRAP
3 BMU
10 Pistols
25min EMOM
1. 45sec. Bike @ consistent pace
2. 10-20sec. top+bottom of ring support hold (scale with push ups position)
3. 45sec. Row @ consistent pace
4. 20-30sec. Chin over bar hold (scale to banded)
5. 45sec. of Double KB-Front rack walk
4 sets of:
25 band pull aparts (1sec. hold in end range for every rep)
10-15sec. pallof hold (each side)
Power Clean + Push Jerk Waves
3x3/2/1 Waves
- each Wave with slightly heavier weight
"Macho Man"
EMOM for as Long as possible (max 10min):
3 Power Clean
3 Front Squats
3 STOH
@~70%
Work up in weight for 3 Warm up sets, then do
4 Sets of (with RPE 7):
8 Rom. Deadlift (2xDBs)
30 sec. Wall-Sit
60-90 sec. Rest
3 Sets of:
10 SA DB Press
15 Triceps Extensions
20 Seated Row
Do exercise as fast as possible
30 sec Rest after each exercise
3x20 sec. Pallof Hold/ Each
Every 4 minutes for 36‘ (3 rounds)
1. 18/15 cal row
15 burpees over the rower
2. 100 DU‘s
15/12 cal assault bike
3. 600m run
- finish every interval between 2:00-2:30 and go fast -
In 5-7 sets work up to a max weight for:
4 Push Press (TNG!)
- RPE 9,5-10 for last set, but no fail! -
4 sets of:
ME Chin ups (@10kg for men)
rest 60sec.
8-12 (wtd. with plate) ring Push ups (controlled tempo ~2111)
rest 60sec.
5 sets of:
15/12cal Row
100m Run
12/9cal Bike
100m Run
rest 60sec.
2 sets of:
8 DB-ext. rot. (each side - 3sec. ecc.)
then
2 sets of: 90sec. gymnastics swim
rest 60sec.