EMOM 8 Min:
1. 20 PVC banded lat. pull downs
2. 10 Hollow Rocks + 10 Arch Rocks
3. 12-15 kipping Swings
4. 10 sec/each bottom + top of Ring Support hold
4-5 Sets:
- 4-6 big kipping Swing + XY reps Kipping pull ups (unbroken)
(Scale: Banded/ Box Supported Kipping pull up)
(60 sec rest)
- 4-6 strict Ring Dip (scale: banded/ 2-3 negativ/ Dip station)
(Rest By feel)
AMRAP 8 Min:
3 strict pull ups (Banded/ Box supported)
6 Push ups
12 air squats
3 sets of:
14 DB-walking lunges @ RPE 8-9
rest 2min
4 sets of:
4 strict press (TNG) @ RPE 8
rest 2min
4 sets of:
ME strict Chin ups @21X1 (scale with banded, 1-2 super slow negatives 10-30sec. or ring rows - shoot for 6 reps plus in every set, otherwise scale down for the next set)
into 100m "moderate/heavy Farmers walk" (shoot for a weight you can possibly go unbroken with for the majority of the sets)
rest 90sec.
Every 90s for 12 sets:
- 1-4: 5 hang muscle snatches
- 5-8: 3 hang snatches (2s pause in catch)
- 9-12: 1 hang snatch
AMRAP5: (use empty barbell)
- 8 hang muscle snatches
- 8 OHS
- 8 sntachgrip behind the neck push presses
4 sets of:
6-8 DB Floor Press
-30 sec Rest-
6-8 Split Squats (each side)
-30 sec Rest-
15 Face Pulls
-30 sec Rest-
15 Min AMRAP
5 Inverted Rows/ Ring Rows
10 Incline Push Ups
15 Air Squats
250m Bike/ row
Every 2min for 40min
1) 90srow
2) 90s Echo Bike
3) 90s ski
4)90 C2Bike
5)Rest
Goal is to increase your pace each set!
Start with 70% and build up to 95-100% effort!
In teams of 2:
For time:
100/90/80cal Echo Bike (mm, mf, ff teams) split as needed
800m run together
rest 2min
80/72/65cal Echo Bike split as needed
1200m run together
rest 2min
60/52/45cal Echo Bike split as needed
1600m run together