Work through the following stations:
1) 3 x 6-10 Active Lat
2) 3 x 3 High Hip
3) 3 x 3 Fast Transition
4) 3 x 3 Jumping Bar Muscle Up
5) Banded BMU from Box
6) Bar Muslce Up
ADV: Gymanstics WOD
EMOM x 20
#1) 3-6 BMU
#2) 50 Du's (30sec DU' practice)
#3) 5-10 strict HSPU / Box Push Ups
#4) Rest
EMOM x 12
1) 30-40 sec Back Lifts @10/5kg plate
2) 30-40 sec Alekna
3) 10 sec Front Lift - 10 sec hold - 10 sec Front Lift @10/5kg plate
4) 30-40 sec Plank Fun
Work with a partner:
A starts @0:00
B starts @3:00
Every 6min for 30min (5 sets):
500/450m row
35/25cal Echo Bike
- scale distance/cals as needed to stay sub 4:30 consistently, not only for one set! -
Every 2:00 for 18 min do
1 Hang PC
3/2/1 splitjerks with 2s pause in catch
Reduce the split jerk count as soon as it gets heavy at that number.
3 sets
30s ME banded triceps pushdowns
Rest 15s
30s ME barbell splitpress (empty)
Rest 15s
30s ME banded rows
Rest 15s
30s ME bentover barbell rows (empty)
Rest 15s
Teams of 2 YGIG
1. AMRAP 10
16/14 cal Row
2 min Rest
2. AMRAP 12
200 m run
2min Rest
3. AMRAP 10
10/8 cal Bike
-switch every time when your partner finishes his calories
-try to always have a consistent time/pace for your cal/run
E3MOM x 5
15 sec Back Rack Hold @110-130% of 1RM Backsquat
In Teams of Two
3 Rounds: 1min on / 1 min off
1.) Max Distance Sled Push @50/75/100kg (switch every 10m)
2.) Sandbag Over Shoulder (YGIG) / MedBall SlamBalls
3.) Heavy Wall Balls @30/20lbs (switch every 5 reps)
4.) Sandbag Squats (switch every 1-5 reps)
5.) alt. DB-Snatch @70-80% of 1RM (switch every 4 reps)