3 Rounds of:
1) Pike Leg Lift Hold: 15-20 sec
2) Hanging Hollow + Arch Hold (with box ): each 10 sec
3) jumping into Hollow to Arch: 5 attempts
15 min to Practice:
- Kipping Swings
- jumping into Hollow to Arch
- Kipping Knee Raises
- Kipping Leg Raises
- working on first t2b reps
- x-unbroken t2b (Rest as needed)
Advanced: (3-5 min warm up)
10 min EMOM:
X-reps unbroken which you can Hold over 10 sets
EMOM 9 min:
1. L-Hang Hold: 15-25 sek
2. Prone Y-Hold: 20-30 sek
3. V-up + Alt V-Up Complex: 40 sek
Max number of reps in 2min.
One attempt for max time in L-sit.
Variations:
1. hold feet over medball
2. hold feet over floor (legs straight)
3. hold tuck position (feet in front of knees)
4. hold tuck position (anyhow)
20 min EMOM for consistent reps
1. row for calories
2. DB Thruster (2x22,5/15kg)
3. alt. rev. goblet lunges (32/24kg)
4. Box facing BBJO (24"/20")
4 sets of:
5-8 strict press (no TNG)
rest by feel
6-10 3-point DB-rows (each side)
rest by feel
5 rounds of:
10cal Echo Bike
16 walking lunges (Bodyweight)
40m KB-Farmers walk
For Time: (TC for all: 40 min)
2 Rounds for Time: @moderate effort
800m Run (max 4:30 min)
40/35 cal Echo Bike (max 3 min)
(3 min Rest btw workouts)
3 Rounds for Time: @moderate-high
400m Run (max 2:10 min)
25/20 cal Echo Bike (max 2 min)
(3 min Rest btw workouts)
4 Rounds for Time: @high effort
200m Run (max 1 min)
15/12 cal Echo Bike (max 1 min)
WARM UP:
3 sets:
10 banded good morning
5 á side banded shoulder rotation
8 á side add/abd activation (lunge position)
WOD:
6x 3min EMOM, 90sec. rest
3 ROUNDS OF:
#1) within 3 Mins do:
3-5 Sandbag Squats (can be heavy singles)
wtd. Plank hold ( ~ 60 sec)
#2) within 3 mins do:
3 s.a. DB strict press + 5 s.a. DB push press + s.a.DB OH carry (~20 sec.)
- then switch side
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 ( try to go higher than last week)
4 - 3 - 2 reps
Rest 90s
Improvement of:
> squat position
> depth of squat
> tension in squat