3 sets as easy warm-up:
5/side standing bottoms up KB press
3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold or 8 alternating pistols, 31X1
+
5:00-10:00 muscle-up practice/tech work – any variation, nothing under fatigue, just crisp reps or turnover practice
+
A1. Close-grip bench press, 9-7-5-3, 30X0; :90 rest
A2. Supinated ring rows, 4 x 10, 20X1; :90 rest
+
Every :60 for 16:00 (4 sets of each):
1st: 10m 1-arm DB overhead walking lunges, 50/35 – switch arms set-to-set so each side does 2 sets
2nd: 12 glute-ham sit-ups
3rd: 45 double-unders
4th: 12/8 row calories @ moderate effort – just a warm-up for the sprints…
+
3 sets:
:25 row sprint
3:35 walk rest
Post results to comments.
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan and we’ll get you set up…
3 rounds not for time:
10 DB Cuban presses
10 band pull-aparts
10 band passthroughs
+
3 sets not for time:
3 broad jumps – not consecutive, take a few seconds between reps and build to a max distance
6/side 1-arm KB snatches, 53/35
+
A. 1 halting snatch pull w/:01 pause just below knees + 1 snatch pull, 5 x 1; :05-:10 between movements, begin a set every 2:00
B. Snatch-grip deadlift, 5 x 1 building to a tough but perfect single; begin a rep every 2:00
+
3 sets @ 80-90% effort – goal is still elevated but steady breathing throughout and even times:
1 mile Assault Bike
20 alternating DB snatches, 50/35
15 burpee box jump-overs, 24/20
2:00 walk rest
+
3 sets:
:30 hollow hold
20 light reverse hypers
Post results to comments.
NOTE: beginning next week our Sport will be distributed only through our FitBot program (and not here on our site) – if you not received your invite or have any questions, please contact Stephen or Megan and we’ll get you set up…
3 rounds not for time:
10/side 1-arm DB scap retractions
20m duck walk
10 alternating hip touches from hang, deliberate & controlled
A. Snatch balance, 4 x 2 light/moderate & fast; begin a set every :60
B. Back squat, 5-5-4-4, 30X0 – no pauses @ top or bottom; 2:00-3:00 rest
+
5 sets for calories:
2:00 of [12 toes-to-bar + 8 snatches light/moderate up to 115/75 + row calories in remaining time]
:60 rest
+
Not for time, partition work as desired:
50 band face pulls
3:00 banded march
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up
A. Seated box jump, 6 x 1 tall; begin a set every :60
B. 3 touch-and-go power cleans + 1 split jerk, build quickly to a tough set
C. Power clean, pick up where you left off on the complex and build to a tough single in just 3 more attempts
+
AMRAP in 20:00 w/a partner, trade off completed rounds:
max unbroken strict pull-ups
200m run
+
optional for time in teams of 2:
200 Assault Bike calories – switch off as desired
3 rounds as warm-up:
4 alternating Turkish get-ups, up to 53/35
20m slow bear crawl
:20 hollow rock
+
A. Squat snatch, 4-6 x 1 @ 85-90% 1RM; rest as needed to ensure quality movement
B. Front squat, 2-2-2-2-2 @ 65-75% adding slightly from last week but w/continued emphasis on speed throughout (think 00X1 tempo again, moving the bar as fast as possible throughout); 2:00-3:00 rest
+
For reps:
5:00 strict handstand push-ups
5:00 rest
10:00 of [2000m row + max double-unders in remaining time]
