For 10-15 min work on Bar muscleup progressions
- jump into big Kip
- low bar hips to bar
- jumping
- cross banded
- partner supported
Emom15
1. 6-12 controlled alterning archer Ring pushups
2. 6-12 alt. Kipping t2b
3. 6-12 heiden jumps
4 sets of:
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! -
Work up to a stable weight for:
3 Sets
5 Frontsquats (5 sec. Hold at bottom position)
12 Sets
4sets:
1 squatclean; 3 Frontsquats; 1 pushjerk; 1 splitjerk
4 Sets:
1 squatclean; 3 Frontsquats; 1 splitjerk
4 Sets:
1 squatclean; 1 splitjerk
10 sets of:
90sec on 60sec off
1. 12 alt. DB-Snatches
Max cal Echo Bike in remaining time
2. 6 Ring rows
9 push ups
12 air squats
Max meter Farmers walk in remaining time (15m there and back)
1min on 1min off for 30min
1. 200m run
2. 250m row
3. 20 cal Echo bike
5-4-3-2-1
DB-DL/Fat bar DL
15min AMRAP of (in teams of 2):
Partner 1 holds two heavy DB´s in Farmers position (~50% BW each)
Partner 2 performs max sandbag/D-Ball/double KB-cleans
they then perform a Buddy Carry each before switching places
(Partner 2 is only allowed to work till partner 1 sets the DB´s downs)
Score: number of cleans