EMOM 15:
1. 16 wallballs
2. 5 target burpees + 5 pullups
3. 20 pushups
- 5 min rest -
EMOM 15:
1. 200m run
2. 12 DB Deadlift + 12 DB cleans
3. 15 toes to bar
3 sets
6 Deadlifts @ RPE 8-9
rest 1 min
6 Strict HSPU @ RPE 8-9 (sc: ROM / 2-3 neg. with 5-10s ecc. / box (parallette) HSPU
rest 1 min
3 sets
4-8 (wtd.) Pullups (sc: light banded / 2-3 neg. with 5-10s ecc. / feet supported )
rest 90s
Accumulate 100 banded prone legcurls
Work up to a heavy weight for 1 snatchbalance + 3 Overheadsquats
—> work up in weight as long as the landing position in snatchbalance is stable
Then do 3 more Sets @ your heavy weight
Work up in 6 sets to a heavy weight for:
1 hang powersnatch + 1 snatch
5 sets of:
5 Front Squats
rest by feel
6-8 DB Bench Press with 3sec. ecc.
rest by feel
5 rounds of:
8cal Echo Bike
12 alt. rev. lunges
16 DB-Hang Snatches (8 each arm)
in teams of 2
YGIG = you go, I go
80/60 cal Echo Bike
100/80 cal Row
800m run
choose the splits with your team mate!
In 5-7 sets work up to a max double Squat Clean for the day.
All sets go from 90% of your 1RM
3 sets of:
5 @ 40%
5 @ 50%
5 @ 60%
2 sets of:
5-8 nordic hamstring curls (work with a partner - 3-5sec. ecc. + push up off floor)
rest 90sec
- progress by working up in reps within the rep range, going with a slower tempo for a greater ROM on ecc. or pushing less with the arms off the floor (in that order, and not all in one session) -
Handstand + Handstand walk Skill Training
Every 90s for 5 sets
2-5 Strict Pullups (sc: 2-3 negatives / 10-15s chin over bar Hold)
AMRAP 7
7 Medball Ground to overhead
7 medball lateral jump overs
7 medball Situps (anchored feet)
*each movement station is 5m away from the next
from toe to top