Alternate B1 / B2

B1. DB bench press – 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 1:00 before B2
B2. Inverted Row – 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 2:00 before B1

EMOM 10

Minute 1 : 5 Strict Chin-Ups
Minute 2 : 10 - 15 Push-Ups

Accessory 2-4 Rounds :

10 Renegade Rows
20 Sit-Ups

5 x 1000m Run @ 5km pace

– Rest 1:00 between repeats –

EMOM 10
1) Row @ increase calories each time
2) 10 Air squats + 5 Scapular pull-ups
+
2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
5 Box jumps
+
Work up to workout weight for the KB overhead walking lunge
* Prep the chest-to-bars and box jump overs between sets here
+
2 rounds @ increasing pace
20/15 (cal) Row
10 Wall balls @ workout weight/height
5 Chest-to-bar pull-ups
5 Box jump overs
3 steps/side KB overhead walking lunge @ workout weight
– Rest 1:00 between rounds

GYMNASTICS

1) EMOM 10:

1) ”X” Reps Of Kipping Pull Up
2) 45s Easy Erg

*1 pidempi, tai 2 lyhyempää settiä leukoja.

2) EMOM 10:

1) 3-5 Wall Walk
2) 30-40 SU/DU

PUSH AND PULL STRENGTH

4 ROUNDS FOR QUALITY:

-10 Strict Press (Barbell) (3s jarruttava alaspäin)
-10-15 Legs raised ring row

• Rest as needed.

ROW INTERVALS

10x 1min on/1min off:

• Row For Cals

3:00 Air bike / 3:00 Row @ easy
2:00 Air bike / 2:00 Row @ moderate
1:00 Air bike @ moderate hard
+
2 Rounds
3 Inchworms
5 Handstand shrugs
30 Speed rope steps
10 DB snatches, alt @ lighter than workout weight
1-2 Wall walks
10 Box step-ups (no weight)
+
Build up to workout weight on DB snatch/Box step-ups
* prep the other movements between sets as needed
+
Once through @ workout pace
12/8 (cal) Echo bike
8 DB Snatches, alt @ 22.5/15kg
6 Handstand push-ups
30 Double-unders
3 Wall walks
12 DB Box step-ups @ workout weight/height

Alternate A1 / A2

A1. Strict dip – 4 to 5 x 4-6 @ RPE 8-9 (1-2 RIR on all sets), Rest 1:00 before A2
A2. Pendlay row – 4 x 6-8 @ RPE 9 (1 RIR on all sets), Rest 2:00 before A1

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
+
2 Rounds
5 Inchworms
5 Tension swings (sponge/block between feet)
5 Arch hold push to hollow holds (3-5 sec in each position)
3-5 Pike compression slides
+
Build up to weight for DB Devil’s press
+
2 – 3 Rounds @ increasing pace
16/12 (cal) BikeErg
8 Toes-to-bars
4 DB Devil’s presses @ workout weight

Part A).
Skill Primer
Dip Muscle Clean, Tall Clean from Toes & Push Press
(5-8 sets x 2+2+2)

Part B).
Low Hang Clean & Split Jerk
(8 sets x 2+1 / 60%-75%)