Amrap4 Dumbell "DT"
12 db deadlifts (2x22,5/15)
9 db HPC
6 db stoh
Rest 2 min
Amrap4
400mrun
ME db facing burpees
Rest 2 min
Amrap4 Dumbell "DT"
12 db deadlifts (2x22,5/15)
9 db HPC
6 db stoh
Rest 2 min
Amrap4
400mrun
ME db facing burpees
15-20 min work on pistol progressions. Move on to the next progression if you feel safe with the one before.
1. Pistol Lunge
2. Pistol Lunge Variation combined with box step downs and box step ups
3. Pistol Swing on Box
4. Pistol (on Box) with Plate
5. Accumulate reps of Pistols or Rolling Pistol
3 - 4 Rounds of:
1. 6-8 cross body lateral box step ups
2. 10-15 pike leg lifts
3. 20- 30 sec. Glute Bridge Walkouts
4 sets of:
6-10 Back Squats (controlled eccentric and keep tension throughout - work at a heavy weight across all sets)
rest 45sec.
6-12 (2" def.) push ups on plates @3110 (wtd. with plate on back if necessary - keep tension)
rest 45sec.
10-12 KB-Chinese rows (each side)
rest 45sec.
3 sets of:
20 alt. rev. lunges (DB´s in hands)
6-10 (wtd. if 10 is not challenging enough) Chin ups (scale to 2-3neg. with 5-15sec. ecc. or ring rows)
8-12 half kneeling Arnold press (each side)
rest 60sec.
6 sets of:
2 Clean and Jerks (on first clean 2s pause at mid knee and 2s pause in catch position for first jerk)
- 2 warm up sets, then start counting the 6 sets -
3 sets of:
1 Clean Pull + 3 Hang Clean Pulls @~120% of today's heaviest complex
3 sets of:
6 TnG Push Press from Floor @RPE 8
EMOM 12
1. 12-16 alt. FR rev. Lunges
2. 8-10 Push ups
3. Rest
15 Min move for quality:
4 Tracks Farmers Carry (from Rig to Rig)
10-12 alt. Side Lunges
30 sec. SA OH-Hold/Each
8-10 Body Rows
3 sets of:
1000/900m row @moderate pace
Rest 1min
500/450m row @moderate to fast pace
Rest 30s
250/200m row @fast pace
Rest 3min
- stay consistent over the 3 sets -
32min EMOM
1. X cal row
2. in 30sec. ME Handstand hold (free standing if possible)
3. X cal row
4. 15-20sec. tuck front lever hold (scale to inverted hang on bar or rings) + 15-20sec. bottom of ring dip support hold
5. X cal row
6. 40sec. (heavy) UB Farmers walk (10m there and back)
7. X cal row
8. in 30sec. ME L-sit (scale to min. 15sec.)
- pick a max number of cal on the rower you can keep consistent for the whole workout! -