Emom18
1. 15-20 light DB pushpress (2x15/10)
2. 6-15 C2B / pullups / bar rows
3. 12-20 jumpsquats
When the clock Hits 18:00 directly do 3 rounds for time of
15-20 light db pushpress
6-15 C2B
12-20 jumpsquats
TC (9 min)
Same reps in the 3 rounds like in the EMOM. Aim is to be consistent in the emom and finish the 3 rounds in the timecap. Push your mental game!
15-20 min to work on kipping pullups
-isometric holds
-basic rythm
-smaller range of Motion
-connect 2 reps from top
-sets of 3-5 reps with perfect execution
-butterfly Practice if kippings are solid
Emom12
1.15-20s isometric bar lat. pull in hollow position
2. 8-12 ring facepulls
5 sets (+2 ramp up sets)
3-5 deadlifts (32X1) up to RPE 9
3-5 SA standing DB press each side
Rest 60s
EMOM10
1. 40s barbell frontrack hold from floor
2. 40s tempo ringrows (2020)
Work up to a heavy single P. Clean (not max!)
then 3x 3 (DNG) @ ~85-90% of H1
Work up to a heavy triple for the day.
then 3x 5 @ ~85% of H3
rest 2min between sets
Every 6min for 36min (6 sets):
400m run
500/450m row
- go fast, but stay consistent --> you can not drop off more than 10sec.! (negative splits is the goal) -
scale as needed to finish sub 4min!
10min AMRAP of:
45 Bar facing Burpees
30 GTOH (52,5/35kg)
15 Bar MU
scaled version:
10min AMRAP of:
45 Bar facing Burpees
30 GTOH (42,5/30kg)
15 C2B pull ups
rest 10min
27-21-15-9 of:
row (24-18-12-6 for women)
WB (9/6kg)
- 10min cap -
Long lower body Stretching