practice T2B for 10mins
1) Warm up: Core and Lat activation
2) Kipping (arch and hollow)
3) Kipping with wide range!
3) Knee raises
4) Knee raises + kick up
5) Toes 2 bar
3 rounds | 18min EMOM
(40on / 20off or ur chosen number of reps)
#1 8-12 reps (wtd.) GHD Sit ups - slow and controlled! (sc: half ROM)
#2 x reps Toes 2 Bar
#3 wall-facing Handstand hold (sc: room-facing; pike hold at box)
#4 x reps ring dips (sc: band supported)
#5 dead hang complex
#6 rest
5 sets of (compare to 16.06.22):
6min EMOM
1. Xcal row
2. X/Ycal Echo Bike
- rest 1min btw sets -
A starts @ row, B starts @ Bike
- Aim for a number of cals on the rower and on the bike that you can maintain for all sets! Do not push the intensity too hard in the first set, this will get spicy in the last sets! -
5 sets
1.1.1.1.1 squatcleans
(10s restbetween reps and 90s between sets)
4 sets
6-8 pushpresses from floor
Rest 30s
8-10 KB chinese row / side
Rest 30s
8 Sets alt.:
3 min on//1 Min off
400m Run (sub 2 min )
cal Row/Bike for remaining time
- switch Row/Bike after every round (each 4 Sets)
- consistent pace on the run
- hard pace on the Ergs, but consistent calories through all Sets!
2 groups: each group uses 1 Yoke
5 sets:
10m Yoke carry - build up weight
ME KB hold w/ "open hand pinch grip"
3 rounds, 3 reps each side
alt. KB bent press
KB Sntach
SA am. KB Swing