15min Practice
1) feet placement @ seated position
2) feet placement + stand up
3) jump up and do the foot wrap
4) do a T2B @ rope + foot wrap
4) way down
5) try to climb up
ADV:
10min EMOM
x reps per minute
CINDY in teams of 2 (YGIG)
20min AMRAP
5 Pull Ups
10 Push Ups
15 Air Sqauts
- split as u want, but set a clear number of reps before u start!
3 sets of:
5 rom. DL with 4sec. ecc. @1-2RIR
rest 2-3min
3 sets of:
6-10 landmine Press with 3sec. ecc. (each side)
rest 60sec.
4-8 (wtd.) chin ups (scale to banded, 2-3neg. with 5-15sec. ecc. or ring rows)
rest 60sec.
Try to increase reps/weight/difficulty if possible if you did this session last week!
3 sets of:
8-12 lat. box step ups (each side - at ~knee height - wtd. in goblet pos.)
rest 30sec. btw legs
Try to increase reps/weight if possible if you did this session last week!
Every 2 min for 8 sets do(16 min)
1 high catch pc
1 low catch pc
1 squatclean
1 splitjerk
3 sets
4-6 jerk dip squats + 4-6 pushpresses (2xKB)
Rest 60s
8-12 pendlay rows
Rest 60s
3 sets of:
5-8 rom. DL with 4sec. ecc.
rest by feel
10-16 alt. single arm DB-press
rest by feel
6-10 3-point DB-rows (each side)
rest by feel
3 sets of:
15-25sec. bottom of split squat hold (each side - band ass. if necessary)
15 band pull aparts (1sec. hold)
8-15 single arm DB-OH Triceps extension (each side)
2 rounds of:
Every 3:30 min
100m Medball run
20/15 cal row
100 m Medball run
100m Medball run
18/14 cal Ski Erg
100m Medball run
100m Medball run
18/14 cal EchoBike
100m Medball run
100m Medball run
20/15 cal C2B Bike
100m Medball run
3 min Rest between rounds
- finish every Set sub 2:30 min in the first round
3 ROUNDS | 4 Sets
1:30 ON, 1:30 OFF (36min)
#1 FATBAR DLs + hold (ygig)
A) 3 DLs
B) hold the bar (standing)
If one of u looses the grip, both rest for a few sec.
#2 DB strict press w/ 2xDBs (ygig)
A) 3 strict press
B) hold the DB's on shoulders
#3 SANDBAG 2 SHOULDER (ygig)
- Switch after every rep
#4 KB walk w/ 2KB (1OH, 1Front Rack)
- switch side after 0:45