Emom24
1. 6-10 russ. kbs + 6-10 gobletsquats (24/16)
2. 6-15 burpee over kb
3. 4-8tuckups + 4-8 t2b
work on a running clock for 15 min. on pistol variations
a) Pistol Lunge
b) Box Step Downs
c) Pistol Swing on Box
d) Pistol on Box
e) plate support @heels
f) negative pistols
g) PVC/ rack supported Pistols
THEN: Practice for 5 more minutes your favorit (challenging) progressions/
Scale up to EMOM 5: 6-8 alt. Pistols
AMRAP 12'
12 Push Ups
6 Pistols/ Pistol Variation
12 Stick Crunches
12min to work on:
Halting Snatch Deadlift
Hang Power Snatch
OHS (2s pause in bottom)
- work up by feel -
4 sets of:
3 Clean Pulls @~100% of 1RM
6-10 Ring Body Saw
Rest ~90s
EMOM 10:
Hang Power Clean + Push Jerk
- work up to a heavy single -
Then 5 sets with 2s pause in each catch position
@~ 80% of heaviest weight
3 sets of:
5 Front Squats @RPE 9 each set
4-6 single arm DB strict Press / side
Rest 90-120s
4 sets of:
5min AMRAP of:
15cal bike
15 Air Squats
15 Russ. KBS
30m Double KB FR Carry
rest 3 min after each set
In Teams of 2:
4 sets of:
30/24 cal
20/15 cal
10/7 cal
- each part YGIG, no rest btw sets -
(30min cap)
Emom30
1. 15/11 cal bike
2. 30s double kb FR wallsit
3. 18/14 cal row
4. 30s double kb OH hold
5. Rest