Every 5min for 25min (5sets):
200m run
10 alt. DB Hang Cluster (22,5/15kg)
10 T2B
10 Burpees
- Goal is to get faster each set, or at least keep the same time! -
Option A)
10min to do as many quality sets as possible of:
4-8 Push Ups + 3-5 kipping HSPU (or practice kipping HSPU)
- rest as needed btw Push Ups and kipping HSPU -
Option B)
10min to do as many quality sets as possible of:
X strict HSPU/Push Ups directly into 3-5 kipping HSPU
Option C)
10min EMOM:
X strict HSPU + x kipping HSPU
3 sets of:
Max reps strict Pull ups @31X1 + ME loaded stretch after last rep (2-3 neg. Pull Ups + loaded stretch after last rep)
10-20s L-Sit
10-20 Pike leg Lifts
Rest 60s
5min of Gymnastics Swimming
Find max weight for 8 alternating back rack reverse lunges in 12min.
10min AMRAP of:
2 Bar MU (scale with strict (band assisted) pull ups, jumping bar mu, knee to bar, band assisted bar mu)
4 strict HSPU (scale with abmat, plates, box HSPU or push ups)
8 russ. KB swings (32/24kg)
In 10min work up to a heavy weight for the day for:
Hang Clean
then
3 sets of:
P. Clean + Clean @ ~85% of H1
In 10min work up to a heavy weight for the day for:
Split Jerk
then
3 sets of:
pause Split Jerk (2sec. in dip and catch) + Split Jerk @ ~85% of H1
4 sets of:
6-10 Push Ups
8-12 3-Point DB Row each side
rest by feel
3 rounds of:
1 min row for calories
1 min WB
1 min Box Step Overs
rest 1 min
4 sets of:
400m run
25/18cal Bike
400m run
30/25cal Row
rest 3min between sets
- keep pace consistent over sets! -
For time
50 American KBS (32/24) (sc. 24/16)
40 Boxfacing Burpee Boxjumpovers (24/20)
30 SA KB hang squatcleans (32/24) (sc. 24/16) (total of 30 reps)
20 Boxfacing Burpee Boxjumpovers (24/20)
10 SA KB OHS (32/24) (sc. 24/16) (10 each side)
TC 12 min
1 round of:
Quadruped Breathing
Dynamic Thread the needle
4 rounds of:
Dynamic Frog Stretch
90/90 Variations
Single leg calf raises
Goblet Cossack Squats
Hip Airplanes
Goblet Squats