PROGRESSION:
- hollow and arch @ floor
- beat swings
- knee raises
- knee raises + kick / or high legs
- try to touch the bar w/ ur toes
ADV:
10min EMOM
#1 x reps T2B
#2 15-20sec. inchworm hold
12MIN EMOM for quality
#1 12 double leg lifts/s.l. lifts/knee raises @ parallettes
#2 12 ring push ups
#3 laying banded lat pull down @ hollow hold
In 4-6 sets work up to a heavy set of 5 (in sets of 5)
then
1x ME -1 @85-95% of H5 (cap at 15reps)
3 sets
12-20 KB-Front rack walking lunges
rest 30-60sec.
3 neg. HSPU (5sec. - scale ROM or to neg. push up var.)
rest 30-60sec.
3 neg. Chin ups (5sec. - scale feet ass.)
rest 30-60sec.
Increase reps first and then weight in the walking lunges.
Try to go for a harder variation in the negatives!
5 sets
1.1.1 powercleans + 1 splitjerk
(Rest 10s between PC/ Rest 90s between sets)
Emom8
1 squatclean thruster + 2 thruster
Build up weight over all sets
3 sets
15 bentover reverse flys with small plates
Into
15 bentover reverse flys without weight
Rest 60s
6 sets of:
4min on 2min off
1. AMRAP of:
12cal Echo Bike
80m Farmers walk
2. AMRAP of:
12 walking lunges
9cal row
6 double DB-GTOH
Every 5 min for 7 sets (35min)
1. 45s row
2. 45s EchoBike
3. 45s. Ski
4. 200 m run (sub 1 min)
1min Rest
- start @80% intensity for the first set an hold the same calories over all sets
TIRE FLIP
accumulate 10-12 flips (work w/ a partner if needed)
in between do:
4 sets of
10 heavy sandbag walking lunges
12min AMRAP
in team of 2/3 - YGIG
6 alt. S2OH w/ 2 DBs
15m KB s.a. farmers Walk (each side) 30m in total
Partner A: completes 1 full round
Partner B/C: rest