30 min EMOM (5 rounds)
- choose the number of reps urself
- try to have at least 20sec. rest!
- 2 people work at the same exercise
- rest 1min all together after 5mins of work
#1 15-20 GHD Sit Ups (full ROM; sc: half ROM slow and controlled or lean backward and hold for 5sec. )
#2 xreps Ring Dips + 5-10 straight leg raises on rings (sc: neg. Ring Dips or feet supported + 5-10 Knee raises)
#3 1-3 Rope Climb no legs (sc: 5 horizontal RC)
#4 x reps walk on plate up and down in Handstand @ wall (sc: 3-5 wall walks) + hold remaining time (till 0:40)
#5 max time hold @ pull up bar in hollow position (complete 1 min if possible)
#6 rest
In 4-6 sets work up to 1 Heavy set of:
3 TNG Strict Press with 2sec hold at top (in sets of 3)
Then 1xME -1 @85-95% of H3 (cap15 reps, aim for 3-5 more reps)
3 sets of
6-10 pistols (each side - scale to skater squats/quad focused rev lunges or add weight in goblet pos. as needed)
Rest 30-60sec
6-10 DB-Bench Press with 3sec ecc.
Rest 30-60sec
6-10 strict pull ups (wtd. If needed or scale to banded or inverted bar rows)
Rest 30-60
Snatchbalance:
Work up to a heavy weight for:
1 snatchbalance + 2 overheadsquats
Increase the weight as long as the Form is good
Then do 4 Sets @heavy weight
10 Sets work up to a heavy weight
1 snatchpull + 1 hangpowersnatch + 1 snatch
10 sets of:
2min on 1min off
1. AMRAP of:
10cal row
10 WB
10 double KB-DL
2. AMRAP of:
10 alt. Box step ups
30m KB-Farmers walk (15m there and back)
10 Push ups
Every 5 min for 30 min (6 sets)
1. 25/22 cal row
400 m run
2. 22/19 cal bike
400 m run
- scale to finish sub 4 min for every set
- prefer to do a shorter distance in the run to have more time on the ergs to maintain your cals in the first set (even if u have to scale your cals too)
- try to hold them on every set
Find your 1 RM in Back Squat
- start with 50% or self selected load that allow you to complete 8-10 reps
- 70% 5 - 6 reps
- 80% 3 reps
- 90% 1-2 reps
- 100%
increase rest as the load gets heavier!
! at least 3-5 min rest before your first 100% lift!
10 sets of: 1min on / 1min off
1) max reps Sandbag/slamball over Shoulder
2) max distance Farmers Carry w/ 2 KB's
3) max reps single arm DB STOH (switch side after 30sec)
4) max reps SDHP (Sumo Deadlift High Pulls) - use a heavy KB that will not allow you to do more than 5 reps in a row
5) max time Hammer Hold - lean with your back against the wall and hold the DB with straight arms at shoulder level as long as possible