Work through exercises:
1.) 3 x 4-6 Non-Kipping TTB / Tuck & Flick
2.) 3 x 3 Box Drop-In
3.) 3 x 3 Hollow Hop-In
4.) Kipping TTB
Advanced: Gymnastic WOD
EMOM x 12
#1) 40-60 DU's / 50-70 SU's
#2) 8 - 12 TTB
EMOM x 16
#1) 20-30 sec Hanging L-Sit
#2) 6/6 Weighted side Plank Rotation
#3) 30 sec GHD Hollow Hold / Hollow Hold
#4) 20/20sec single Arm Plank hold
6 sets of:
3min on 2min off
1. AMRAP of:
15/12cal row
12 single arm DB H. clean and jerk (6 each side - 22,5/15kg)
9 T2B
2. AMRAP of:
3 strict HSPU - scale ROM, Box HSPU or Push up var.
6 BJ over (24/20'')
9 goblet squats (32/24kg)
6 sets
1 high catch bj + 1 depth jump
Every 90s for 12 sets do
4 sets (build up)
3 clean lift offs (2s hold)
1 clean pull
Go down in weight
4 sets
2 clean lift offs (2s hold)
1 clean
4 sets
1 clean lift off (2s hold)
1 clean
Amrap5
10 alt. double kb fr marches with high knee (2s at top)
20 bentover reverse flys (2,5/1,25 plates)
Every 6min for 36min (6 sets):
50/40cal row
40/30cal Echo Bike
- A starts @0:00 B starts @3:00. Scale as needed to finish sub 5min consistently -
Every 30 sec:
1 Back Squat
+ add 5/10kg after each rep till you fail (!good form!)
M: starting @60kg
F: starting @40kg
EMOM x 15
#1) 5 heavy Deadlifts
#2) 30m Sandbag Carry
#3) 30m heavy double DB Farmers Carry