2 Rounds for quality:
10/10 Lat Pull Down (light band)
20 sec hollow hold
20 sec arch hold
8-12 Beat Swings
6-10 Hollow Rock to Sit Up
Work through exercises:
1.) Big Kip-Swings -> active Lat!
2.) Knee Raises
3.) Knees to Chest / Elbow
4.) Leg Raises to target with Partner
5.) Knees to Chest & Kick
ADV.: EMOM x 15
#1) 40-60 DU's / SU's x 2
#2) 8-12 TTB
EMOM x 12
#1) 30 sec Plate raises (5-15kg Plate)
#2) 30-40 sec Scapular Push Ups in Elbow Plank
#3) 40 sec double DB OH-Hold
#4) 30-40 sec Scapular Pull Ups
12min to work on kipping HSPU
1. start with headstand practice
2. work on kip from headstand into push up position
3. work on finish position (wall-walk into wall facing Handstand/ Handstand hold on wall/ controlled descent to Headstand with reduced ROM)
4. work on kipping HSPU with reduced ROM
5. start increasing ROM (maybe even deficit - sets of 1-5 reps)
6. add speed
20min EMOM
1. Xcal row - aim for consistent cals in around 35-50sec.
2. X, Y, Z strict HSPU - scale ROM, or to Box HSPU or (elev.) push ups. Aim for consistent reps!
4 sets (konga line)
5 tng trapbar jumps
Every 90s for 9 sets
3 sets
1 Power clean + 3 splitjerks (2s pause in catch)
3 sets
1 powerclean + 2 splitjerks
3 sets
1 Powerclean + 1 splitjerk
Amrap5 for quality
10m farmers walk
10s goblet parallel squat hold
10 min AMRAP:
Partner A: 200m Run
Partner B: ME cal Echo Bike
2 min Rest
10 min AMRAP:
200m
ME cal Row
2 min Rest
10 MIN AMRAP:
200m Run
ME Cal Ski
> Switch After every run
> Hard pace on the Ergs - moderate pace in the run
15 min to find 1 RM (each Side)
3 Rounds - 3 min Rest between
1.) 6 reps
2.) 4 reps
3.) 4 reps
4.) 2 reps
5.) 2 reps
Ex: 6x 20kg - 4x 22,5kg - 4x 25kg - 2x 27,5kg - 2x 30kg
Goal: as heavy as possible & as fast as possible
4 Rounds for Quality
30 sec weighted Plank (@40-50% of Bodyweight)
15m uneven KB-Walk (as heavy as possible)
Rest as needed