90 secs/side OH Banded Distraction
Then EMOM x 8 mins of:
1. 30 sec Ring Plank
2. 30 sec Active Hang on bar
3. 30 sec Top of Ring Row Hold
4. 30 sec HS Hold / On Wall / Feet on Box
1. Basic Butterfly motion with arms and legs straight / Beat swings on bar
2. Basic Butterfly motion with feet on box / Kipping with feet on box
3. Basic Butterfly motion with only 1 leg / Half Kipping on bar (elbow half bent) or Full Kipping on rings for beginners
1. Max Effort Strict Deficit HSPUs / Regular Strict HSPUs / Pike HSPUs with feet on box / Decline Push Ups / Push Ups
2. Max Rep (-2) C2B Pull Ups / Pull Ups / 10 Hard Ring Rows
directly into
EMOM x 6 mins:
1. Max Rep Regular Strict HSPUs / Pike Strict HSPUs / Decline Push Ups / Push Ups
2. Max (-1) Strict Pull Ups / 6 Hard Ring Rows
15-10-5 Power Snatches (135/95)
15-10-5 Burpee Box Jump (24/20)
20- 15-10 Cal Row
Rest 3 mins
AQAP complete:
15 Power Snatches (135/95)
15 Burpee Box Jump Overs (24/20)
30/24 Cal Row
For the Power Snatches you should aim for 5 reps touch and go unbroken each time. The goal is 5-5-5- on the 1st set, then 5-5- on the 2nd, etc.
In the last section you should be going all out. And really push yourself on the Burpee Box Jump Overs!
Complete 2 sets of the following running or on the Assault Bike:
1 min, walk 30 secs
2 mins, walk 1 min
3 mins, walk 1 min
2 mins, walk 1 min
1min
Rest walk 3min
(use your best pace possible on each)
Complete 3 sets of:
45 sec Double KB OH Carry
45 sec Kneeling Bottom Up KB Hold
45 sec/side Weighted Side Plank
Rest 2 mins
On the max reps, you need to hit around 10 reps. So, if you can hit 2 x C2B pull Ups, but 12 x Kipping Pull Ups, then work on your Kipping Pull Ups on this part since the goal is to get some high reps in the bank.
If you can Kip for 3-5 reps and are beginning with them, aim for 30 secs of work with a 1st unbroken set.