Alternate between small sets (1-5 reps) of:
A - HSPU Progression:
1. tripod
2. ecc into tripod
3. hip extension on wall
4. single reps
B - Kip. or butterfly pull ups:
1. beat swing
2. beat swing + kip
3. half reps
4. top down reps
5. singles into multiple reps
15min time in total
Chipper - for time:
800m run
20 Pull Ups
15 HSPU
400m run
15 Pull ups
10 HSPU
200m run
10 Pull ups
5 HSPU
TC 15min
start by scaling reps down (min. 10/8/6 PUs & 8/6/4 HSPU)
then scale down exercises: PUs to jumping or ring rows // HSPU - ROM or push ups)
3 sets
4x400m run
Rest 30s
Rest an additional 3 min betweens sets
Or option 2
(due to heat)
Every 3min for 30min
1. 10sec Echo Bike Sprint
2. 15sec Row Sprint
Every 90s for 16 sets (24 min)
4 sets
1 hang muscle clean
1 tall clean
1 FS
4 sets
1 hang power clean
1 tall clean
1 FS
4 sets
1 hang clean
1 FS
4 sets
1 hang clean
4 sets
6-8 SA DB sottpress each side (heels elevated)
Rest 60s
4 sets of:
5-8 rom. DL with 4sec. ecc.
rest by feel
5-8 DB-Bench Press @31X1
rest by feel
6-8 feet ass. chin ups/ring rows
rest by feel
3 sets of:
15-25sec. bottom of split squat hold (each side - band ass. if necessary)
20sec. bent over iso row hold with plate
into 12 banded Facepulls (1sec. hold)
8-12 single DB-supine Triceps extensions
Echo Bike
1 min max cal - 3 min off
1 min max cal - 2 min off
1 min max cal - 1 min off
1 min max cal
4 min rest
Row
1 min max cal - 3 min off
1 min max cal - 2 min off
1 min max cal - 1 min off
1 min max cal
4 min rest
Shuttle runs
1 min max shuttle runs - 3 min off
1 min max shuttle runs- 2 min off
1 min max shuttle runs - 1 min off
1 min max shuttle runs
Divided the group into two:
A: 15 min to find a heavy weight for 15m Yoke Zercher carry
B: 15 min to find a heavy SA DB snatchg weight (one repetition each side)
switch after 15min
4 Rounds of YGIG:
- 10 heavy KB swings
- 20 heavy WBs
- 30s weighted wall sits (with medball)
A completes full round while B is resting and vice versa