EMOM 8:
1. 30 sek. Hollow to Arch Swings (with 2 sec. Pause in positions)
2. 12-15 Banded Lat pull downs
3. 30 sek. Hollow Hold to Hip extension
4. 30 sek. (4 alt. Shoulder Taps + 2 Push ups)
AMRAP 18 min for Quality:
1) 3-5 strict C2B/pull up (scale: Vertical pull on low Bar) + 3-5 Parallel Bar Dips (Dips on station/6-8)
(60 sek. Rest)
2) 3-5 Bar MU (scale reps, banded, Hip to Bar Swings, jumping Bar MU)
(Rest as needed)
3 Sets (without Rest):
- 12 cuban Press @2x1.25-2.5kg
- 12 Reverse Snow angel
- 24 Hollow Rocks with plates
4 sets of:
5 Back Squats @ RPE 9
rest 2min
3 sets of:
6-10 single leg DB-DL (each side - 2xDB´s in hands)
rest 30sec. between legs
10min AMRAP for quality
5-8 strict chin ups (scale to banded, 2 neg. with 10-20sec. ecc. or ring rows) @ 21X0
rest 30sec.
6-10 Par. Push ups with elev. feet on small box or bench (scale to no elev. or elev. hands) @ 21X0
rest 30sec.
8 Min AMRAP
8 Push Press (DB)
8 Reverse Lunges/Side
8 Wall Balls
2 min rest
8 Min AMRAP
8 Push Ups
8 Cal Bike
8 Kettlebell Swings
2 min rest
8 Min AMRAP
8 Thrusters (Same weight as Push press)
8 cal Bike
2 Lanes SA Farmers Carry
32min EMOM
1) 40s row
2) 40s Echo Bike
3) 40s ski
4)40s C2Bike
Goal is to keep every pace over all rounds!
In teams of 4
AMRAP30
Accumulate as many calories as you can on all ergometers. All work at the same time on one of the ergometers. Switch every 1:30 on the main clock and rotate to the next. Pick a pace that you can sustain over the workout.
1. Echo Bike
2. Ski Erg
3. Concept 2 Bike
4. Rowing erg
3 sets no rest
10 hollow hold in pull overs
10 banded facepulls
10 palloff press each side