4-6 sets of:
1min run @ fast pace
1min walking
3min run @ moderate/fast pace
2min rest
- The fast pace should be so fast, that it is hard to hold the pace for that 1min in every set. The moderate/fast pace will be slower and you shoulde be able to hold this pace for 30-60sec. longer than 3min. If you drop off more than 10% of the distance you reached in that 1min, you will only do 4 sets, otherwise you can keep going -
30min AMRAP of:
10 alt. step ups (rev. lunges)
10 alt. shoulder taps
20 sec. squat hold
10 OH marching steps (each arm)
10 FR-tall kneeling to stand (5 each round)
20 sec. push up hold
10min EMOM:
1) 1-6 Muscle ups or practice one variation for ~30s
2) 5-10m HS-walk or practice variation for ~30s
- try to increase reps or distance -
5 sets of:
3 clean and jerks (new set up on each rep)
- start @70% and work up by feel, max 80% -
Option with no Barbell:
8min EMOM:
1) 3 Tall Box Jumps (land as high as possible) or normal CMJ
2)3 slow Push Ups into explosive Push Ups
4 sets of:
6-15 pistols (each leg)
rest 90sec.
6-15 strict pull ups
rest 90sec.
- try to increase weight from last week or add a light weight. Longer rest, so you should be able to increase reps or weight -
3 sets of:
8-12 half kneeling SA DB/KB press (each arm) - increase weight or reps
15-20 band pull aparts
rest by feel