EMOM 15:
1. 200m run
2. 20 wallballs
3. 20 pushups
- 3 min rest-
800m run
40 DB-cleans
20 Burpees over DB
15 min Timecap
3 sets of:
4-6 Ring Pull ups @41X1 (scale with 2-4 neg with 3sec. hold at top,(mid range),bottom pos. - or feet supp.)
rest 60sec.
8-15 strict HSPU (scale ROM or to Pike/Box HSPU)
rest 60sec.
Try to get more reps than last week or go for a more difficult variation if possible!
5 rounds for time (TC 12 min)
10 T2B
5 burpee boxjump overs (24/20")
10 pullups / horizontal bar rows / jumping
5 burpee boxjump overs
EMOM36 (6 sets)
1.X cal Echo Bike
2.X cal Ski Erg
3.200m run
4.X cal Concept2 Bike
5.X cal row
6. Rest
-choose a number of calories for each Ergometer! Keep your pace and calories in each set!
3 sets of:
4 strict Press (no TNG) @1-2 RIR
Rest 2-3min
Every 2min for 10min:
1 powerclean
1 pushjerk
1 Clean
1 Splitjerk
(3sec. hold just below knee for each Clean - 5sec. hold in finish pos. for every Jerk)
Start @80% and work up by feel (no fails)
5 rounds for time ( TC 13)
5 BMU
10 OHS (70/47,5)
15 boxjumpovers (24/20")
Handstand hold / Walk and Beat swings (+ knee raises)
Heavy farmers walk / Boxjumps
In teams of 2-3 do
70 target hand r. burpees for time (TC 7 min)
35/25 pound slamball hold while partner is doing burpees