20 A jumps
20 Partner WB
20 cal Row
20 DB Overhead reverse lunges (22,5/15 kg)
20 Burpees over partner
20 DB snatches
30 A jumps
30 Partner WB
30 cal Row
30 Overhead reverse lunges
30 Burpees over partner
30 DB snatches
40 A jumps
40 Partner WB
40 cal Row
40 Overhead reverse lunges
40 Burpees over partner
40 DB snatches
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
rest 30sec. btw legs
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
Scale: banded, negativ 5-10sec. or feet assisted
3 Sets:
8-10 End Range Add. lifts (each side)
40-60sec. (wtd.) Horse Stance
30-45sec. (incline) pigeon stretch isometric (each side)
8-12 alt. leg lowerings in Hollow position (with band)
8-12 banded chops (each side)
Practice butterfly Pullups for 12 min
- feet supported (both legs/ Single leg)
- small Circles into partial range
- top down reps
EMOM15 for Quality
1. 20-30s sealwalk
2. 10-20s Hollow Rocks
3. 10-15s SA Ring plank /side
4. 10-20s L-Hang
5. 20-30s Arch Lift offs
6 Sets of 5on/2off
3 Minutes hard effort bike
AMRAP
Shuttle Runs
6 Tall Snatch
6 Tall Snatch
6 Tall Snatch
1 1 Snatch Deadlift To Hang + 1 Snatch
12 min to work on Bar MU
1. If you do NOT have C2B pull ups:
- work on kipping pull ups/C2B or kipping movement (arch and hollow) if you do not have the strength yet.
- also work on neg. pull ups and/or inverted bar row if you are lagging strength
- also work on jumping Bar MU and the transition around the bar (you can even work on a low rack bar)
2. If you DO have C2B pull ups:
- work on jumping Bar MU and the transition around the bar
- jump into Hollow on pull up bar (glide kip)
- Hip to bar pulls (start from glide kip)
- band assisted MU
- partner assisted MU
- accumulate MU
Burpee Box Jump-Over
Echo Bike
Kettlebell Snatch
Rest