200 m row
10 shuttle sprints
250 m row
10 shuttle sprints
300 m row
10 shuttle sprints
….
Chinups
- negatives
- Banded
- full
Alt. With
3 x 2 Walking lunges + 2 airsquats
Wod
Emom16
1. 40s ME C2 Bike
2. 40s ME knee raises
3. 40s ME skierg
4. 40s ME Kb pull throughs
Practice Bar Muscle-ups for 10-15min
5-10 Hollow banded pull overs
3-6 jump into Hollow on pull up bar (glide kip)
2-4 Hip to bar pulls (start from glide kip)
2-4 Top position (from chest - use box) into arch
Single Bar MU
You can just use step 1-4 and rotate through for the 10-15 if you don´t have MU yet.
You could also add the 5th step and do the Single Bar MU, if it is not perfect and smooth, start again from the beginning (add adequate rest of course), if the MU is really good, you could still use the drills to create some volume in key movements for the MU or add another single rep or even a double.
8-15 Single Arm Dumbbell Bench Press
8-15 Single Arm Dumbbell Bench Press
8-15 Single Arm Dumbbell Bench Press
8-15 Single Arm Dumbbell Bench Press
8-15 Strict Pull-Up
8-15 Strict Pull-Up
8-15 Strict Pull-Up
8-15 Strict Pull-Up
scale with banded to reach at least 8 reps for all sets and maintain a good Hollow position.
8-12 Dumbbell Single Leg Romanian Deadlift
8-12 Dumbbell Single Leg Romanian Deadlift
8-12 Dumbbell Single Leg Romanian Deadlift
8-12 Dumbbell Single Leg Romanian Deadlift
Use 2 DB´s and rest 45sec. btw legs.
5 sets of:
30m (2x15m) DB/Farmers walk Handles/Trap Bar Farmers walk
rest 60sec. or congaline with 2 partners
Go as heavy as possible but be able to walk all 5 sets unbroken, only set the weights down after 15m to turn around (with handles or Trap bar) there should be no rest!
In teams of 2.
25min running clock
5 rounds of:
400m run (together)
10 alt. DB-Snatches @30/20kg
10 T2B
10 Burpee over DB
- YGIG per round -
then
max cal Echo Bike in remaining time (switch as needed - 1 Bike per team!)