5. Januar 2024
Jan.
05
3 Sets
– 250m Row @ faster pace each set
– 5 Inchworm push ups
– 10 Barbell or PVC Good Mornings
– 5 No Push up Burpees
Every 4 min x 3 sets:
– 3-5 Strict Pull-Ups @ 30A3 – 3 sec pause w/ chin over bar + 3 sec eccentric, then use
assistance to pull back to top
– 4-6 Ring Rows – Tough Body Angle
– 6-8 DB Zottman Curls
Every 4 min x 3 sets:
– 2-3 Strict Pull-Ups
– 3-5 CTB Pull-Ups (Kipping)
– AMRAP Barbell Bent Over Rows until 2:30 mark @ 20/16kg
Every 4 min x 3 sets:
– 2-3 Strict Weighted Pull-Ups, choose loading to allow for 1-2 reps in reserve
– 6-10 CTB Pull-Ups (butterfly)
– AMRAP Barbell Bicep Curls until 2:30 mark @ 20/16kg or lighter if needed
3 Rounds for Time:
– Row 500/400 meters
– 12 Deadlifts @ 93/61 kg
– 21 Bar Facing Burpees
Time Cap: 15 minutes
3 sets:
– :30 Forearm plank
– :15 Forearm side plank (left)
– :15 Forearm side plank (right)
Goal is unbroken on each set, rest between sets as needed
