3 Sets:
- 20-30 sec wallfacing HS Hold
(20 sec rest)
- 20 sec/ each Hollow + Arch Hold
(20 sec rest)
- 20 sec Pike Push up Hold + 3-5 Pike Push ups
(40 sec rest)
5 min to found a scaling for Wallfacing HSPU, strict HSPU & Kipping HSPU
Scale:
- Wallfacing HSPU (ROM, 30 sec Hold)
- strict HSPU (ROM, 12-15 Pike Box HSPU)
- kipping HSPU (ROM, 15 sec Headstand + 12-15 Dbl. DB z-Press)
Then: (For Quality)
4 Sets:
8 Wallfacing HSPU
10 strict HSPU
12 Kipping HSPU
(90 sec rest)
>practice with Good Form!
AMRAP 6 Min:
20 sec Inchworm Hold
10 Ring Rows
15 Hollow Rocks
10 Reverse Snow Angel
10 sets of:
2 Snatches
- start at first weight after empty bar and work up by feel but prioritize form! -
4 sets of:
5 Hang P. Snatches @ ~70-80% of heaviest double (or a weight you can work with good mechanics and speed)
rest ~1min
3 sets of:
15m single arm KB-OH/Front rack/Suitcase carry (each side)
10 alt. leg lowerings from 90° Hollow hold
24min EMOM
1. 45sec. Echo Bike
2. 5-10 DB-P. Cleans + 5-10 DB-P. Press
3. 35sec. row
4. 30sec. Slam-Ball/Med-Ball slams
EMOM 40:
1. x- cal Row
2. x-cal Echo Bike
3. x-cal Ski
4. x-cal C2Bike
5. Rest
> Work 40-45 sec in the First Round and Hold your Number of calories.
> can be a though calorie number
2 GROUPS
A) Tire Flip
1 rep, work in YGIG
- if u feel comfortable with this movement try to do sets of 2-3 flips
B) seated sled Pull
build up maximum weight for 1 lane
- switch after ~ 12 minutes -
3 SETS:
12 plate high pulls
(60-90 sec.)
3 sets no rest
8-10 glutebridge walkouts
12-20 cuban presses
8 sets no rest
500/450m row (stroke rates 20//20/20/22/22/22/24/24)
400m run
Keep the heartrate under 150 all the time. Try nosebreathing as long as youn are comfotable with.
- pigeon
- deep lunge with reach
- Cossac squat + sitting downs + rot.
- deep squat + hip rot. into 90/90
- Cat Cow (3 levels)
- quadruple reach
(- squat with reach )
- laying shoulder circles
- back brridges
(- log roll)