3 Sets:
1. 10-20 sec. Top of (Ring) Pull Up Hold
(30 sec. Rest)
2. 6-8 russian Push ups
(30 sec rest)
3. 3-5 Ring MU Transition in low rings
(Feet support/ banded)
(Rest as needed)
3-4 Sets:
1. 6-10 (ring/ bar) Kipping Swings
(Push Ring/ bar down in Hollow Position)
(Rest By feel)
2. 3-5 jumping Ring/ Bar muscle up
(Rest By feel)
4 min work for quality:
- 10 Banded lat pull down in Hollow
- 10/ side sideplank hip dips
- 10 Reverse Snow Angel
In 12min work up to a heavy weight for:
2 Cleans + 1 Split Jerk
12min EMOM
1. 5-8 Hang Squat cleans Thrusters @ go as heavy as possible, but you need to be able to do all of your reps unbroken and with good form for all sets!
2. 45sec. Echo Bike (go with a consistent pace and choose your pace accordingly if you have a hard time with the form of your clusters)
- scale to Hang DB-Clusters if your Front rack position is insufficient -
- 2 * 4
- 2 * 3
- 2 * 2
--> rest 60-90s btw. sets
--> increase weight with decreasing reps or work on technique
Out of rack into OH position with split than:
- 5 * 3 @3 3 3 3
--> rest 60s btw. sets
@130% frontsquat 1RM (in teams of two)
- 3 * 15s
--> rest 60-90s btw. sets
5x5
DB Push Press
Then:
6 Min EMOM
Odd Minutes: 15 Reverse Flys
Even Minutes: 10 Bench Dips
3 min AMRAP
21 Kettlebell Swings
21 KB Deadlifts
21 KB Goblet Squats
1 min rest
3 min AMRAP
15 KBS
15 KB Deadlifts
15 KB Goblet Squats
1 min rest
3 min AMRAP
9 KBS
9 KB Deadlifts
9 KB Goblet Squats
8 Min Echo Bike for calories @moderate pace
—> EMOM: 10 sec. All-out
(Start @ 0:00)
(2 min Rest)
Every 2 min for 10 min: (5 Sets)
200m run @moderate-fast pace
(Max ~1:10 min for the run - scale as needed)
(2 min Rest)
8 Min Echo Bike for calories @moderate pace
—> EMOM (Start @0:00): 10 sec all-out
> try to reach Same calories on the Bike! Hard pace 10 sec allout!
> Stay consistent in the run - Same work & Rest times!
In teams of 2 (start at different ergs):
2 sets of:
5min max cal C2-Bike (switch every 18/15cal)
rest 1min
5min max cal row (switch every 15/12cal)
rest 1min
5min max cal Ski (switch every 12/9cal)
rest 2min between sets
spinal and shoulder girdle CARs
all of your favorites:
- Crab
- Tiger
- Spider
- Scorpio
etc.