3 Sets:
1) wallfacing HS Hold: 20-40 sec
2) Shoulder Opener with blackroll: 10
3) Seated DB z-Press Hold: 30 sec
4) (wallfacing) HS Hold + alt. Hand release: 20-30 sec (scale: Pike Box HS Hand release)
> 30-60 sek Rest btw exercises
HSW progressions:
1) HS Holds (Wall-supported/ free)
2) Pike Box HSW around the Box
3) wallfacing Hand Release/ Shoulder taps
4) Alt. Shoulder Taps in HS
5) Alt. Walk on Plate in HS
6) First HSW steps (free/ with Partner)
7) x-unbroken Meter HSW
8) HSW over Obstacle
2 Sets:
- 60 sec Gymnastic swim Complex
- 30 sec Hollow Hold + 16-20 alt. V-ups
(No Rest)
3 sets of:
4 Deadlift (no TNG) @1-2RIR
rest 2-3min
3 sets of
5-8 single arm DB-Push Press @31X1 (each side)
rest 60sec.
8-12 bent over BB rows (sup. grip - controlled)
rest 60sec.
- aim for more reps than last week or increase weight if you already did the highest number of reps in that range last week. -
3 sets of:
45sec. ME goblet squats (aim for constant tension on quads)
Rest 90sec.
5 sets of:
5-8 Bench Press with 3sec. ecc.
8-12 ring rows
rest 1-2min
3 rounds of:
1min max cal Echo Bike
1min max alt. DB Box step ups (20'' - 2xDB´s)
1min max single arm DB-Thruster
rest 1min
1) 8 min Max Calories Echo Bike
(3 min Rest)
2) 2 x 4 min Max calories Echo Bike
(2 min Rest btw sets + After 2nd Set)
3) 4 x 2 min Max calories Echo Bike
(1 min Rest btw sets)
> each timeframe interval should be at 90% effort - find a pace which is Hard but sustainable for the timeframe you‘re Working on
> Same calories or More in Part 2 + 3
Find your 1 RM
- jerk or push press
(use Fatbar if YOKE is too heavy)
T.C. 15min
If u are done before TC, do:
3 reps @ 75-80% of 1 RM
8min AMRAP
In teams of 2
15m loaded race (with heavy KB in goblet position)
5 heavy Wall balls
Person A: 1 round
Person B: rest
Emom8
X kipping Ring muscleups
Choose a number that you can sustain over all sets! If you managed to keep your number consistent add 1-2 more reps
Clean and jerk (tng)
2 - 2 -1 - 2 - 2 - 1
Rest 90s - 120s between sets
Start the first wave @ ~ 85% if able to go tng in the doubles with that weight. Otherwise start lower so you are able to. The second wave should start a bit higher than the first. Start a bit higher than last week.
Pushjerks (if possible take last weeks weight and try TNG reps)
5 - 4 - 3 reps
Rest 90s