Your workout of the day!
6 RNDs
200m Run
19 Sit-ups
18 Air Squats
65 DU
Meet North East Corner.
Far 200m start point closer to East River.
– We will bring some Ropes
– If you have one, bring it.
5s Active Bar Hang Hollow Hold
10 Band Pull Aparts
1 Wall Walk to 5-10s Handstand Hold
Start light and build to heavy double of the day. Use a spotter on your last two heavy sets.
AMRAP 10
3 Chin-ups / Ring Pull-ups / Ring Rows
5 HSPU / 3-5 Negatives / Piked Push-ups
7 Burpee to Target
AMRAP 20
100 Double Unders / 150 Single
50 ft. Walking Lunge (53/35)
100 ft. Bear Crawl
50 KBS – Russian – (53/35)
Use half of gym for jump rope and half for lunges and bear crawls.
25′ is 1/2 length of gym (3 platforms):
– 50′ = Down and Back
– 100′ = 2X Down and Back
Build across sets to a Heavy 3.
For Time:
20-15-10: DB/KB Push Press (50/35, 35/20)
10-30-40: Row cals.
2-2-2-2-2-2-2
E :90 x 7 Rnds
Build to find a heavy double.
Shoes and belts help.
2 RNDs
5 MB Squats – Hold at Chest Level
10 MB Lunges
15 MB Sit-ups
20 MB Mtn. Climbers
30 Wall Balls
Ring Warm-up:
1-3 L-Sit Ring Pull-up / Ring Row to chest (seated or hanging)
1-3 Russian Push-up / Diamond Push-ups
3+1: 3 RMU Transition (feet supported) + 1Jump to Support
E:90 x 6 Rnds
2 Hang Power Snatch
1 Squat Snatch (floor)
– Athletes less familiar should do 3 Hang Power Snatches.
– Build to a Med/Heavy complex minimizing misses.
Every :30 for 8min (:20 work / :10 rest)
a1) P. Snatch (95/65, 45/35)
a2) OHS
b1) Ring Pull-ups
b2) Ring Dips
RX+: 135/95
Muscle Up + Ring Dips
– Athletes should be able to hold onto the BB for the P. Snatch & OHS.
– Rest after complete sets to be able to go unbroken on BB complex.
– Aim for consistency among reps
– Athletes should take a few seconds.
3 RNDs
50c Row
15 HSPU
50 DU
Cap. 20min
Scale:
3 RNDs
30c Row
8 HSPU / 15 Strict Press (35/20)
100 Single Unders
E4 x 6 RNDs
6-8 Deadlifts
24 Reverse Lunges
8 TTB
A longer workout meant to incorporate a main lift with an accessory movement.
Build up slowly across 6 sets on the Deadlift to weight that feels challenging by the end with not breakdown in form.
– A good Day to work on different sets and styles on the Toes to Bar. eg. Fast TTB vs Slow TTB.
5 Rounds
m1: 2 Rope Climbs
m2: 200m Run
m3: Ring Pull-Ups / Ring Rows
m4: 20 V-ups
m5: Bike Cal – (:40s bike 8cal Sprint)
m6: Rest
5s Active Bar Hang Hollow Hold
10 Band Pull Aparts
1-3 HSPU Negative / Pike Negative (3s)
– If can kip, athletes can kip out of bottom of slow negative hspu.
1 Push Press
1 Push Jerk
1 Split Jerk
E2MOM x 5
Min1: MAX HSPU / DB/KB Strict Press
Min2: MAX Row cals
Score is sum of Max Cals + Max HSPU
RX+: Deficit HSPU
