31. Oktober 2023
Okt
31
2 Sets
– 1:00 Row
– 5/side eccentric box step downs
– 5 Air Squats with 3 sec pause in bottom of each
– 200m Jog
– :15 passive bar hang
– 3 Strict Pull ups or 5 Ring Rows
Rotating EMOM x 9 minutes:
Min 1: Practice heel hook or J hook from seated on box position
Min 2: Heel hook or J hook from standing with high two arm reach
Min 3: 1 rope climb
Evert 4:00 x 6 total sets (3 sets each):
Set 1:
On a 2:30 running clock:
– 200m run
– 10 single DB box step overs @ 22.5/15kg
– Max rope climbs in remaining time
Set 2:
– On a 2:30 running clock
– 20/16 cal row
– 15 med ball squat cleans @ 9/6kg
– Max bar muscle ups in remaining time
EMOM 12 minutes:
Min. 1
– Ring to Chest Isometric Hold for 10 seconds
Min. 2
– Bent Arm Hold On Rings for 10 seconds
Min. 3
– Front Lever Tuck On Rings for 10 seconds
*add a rest minute if needed
Ggf.:
Rotating EMOM x 9 minutes
Min 1-3:
– 5 banded kipping swings
– 10 sec hollow body hold
– 10 sec arch body hold
Min 4-6:
– 5 kipping swings
– 5 supine hip pops
Min 7-9:
– 4-8 pull ups (CTB or chin over)