Strength ramp up to a heavy set of 1 turkish get up + 10 walking overhead lunges, perform strict pull ups for max reps after every set timecap 9’ turkish get up: use kettlebells or dumbbells strict pull ups: scale with reps first (do at…
Weightlifting ramp up to your technical 1RM power snatch, timecap 10’, then drop down to 65% of your 1RM power snatch, then 10-10-10-10 unbroken power snatches ahafa timecap 7’, one set every ~2’ keep volume low on your 1RM power snatch Metcon Nancy 5…
Gymnastics 6-12 sets of kipping toes to bar, each for max unbroken reps rest between 15 and 45’’ after every set, timecap 7’ perform more sets if your sets are smaller scale with range of motion, always kip! Strength find your daily technical 1RM…
Strength 4 rounds of 10 bench presses ahafa 10-20 ghd hip extensions no time cap, estimated time 11’, one round every ~2.5’ Metcon EMOM18’ rotating through 2 rope climbs 8 unbroken thrusters ahafa 14/12 kcal bike scale rope climbs with reps first, then with…
Weightlifting ramp up to your technical 1RM power clean and push jerk, timecap 10’, then drop down to 60% of your 1RM, timecap 2’, then 10-10-10-10 unbroken power clean and push jerks ahafa timecap 7’, one set every ~2’ if the weight is light…
Metcon EMOM12’ rotating through 1’ hand stand hold 200m sprint 15 ghd hip extensions hand stand hold: scale by breaking up time first, then by reducing time, then with wall walk hold, then with box hand stand hold, then with push up hold, focus…
Weightlifting ramp up to your technical 1RM power snatch, timecap 10’, then drop down to 60%, timecap 2’, then 9-9-9-9 unbroken power snatches ahafa timecap 7’, one set every ~2’ keep volume low on your 1RM power snatch Strength 4 rounds of 20 unbroken…
Strength find today’s technical 1RM deadlift, timecap 10’, then drop down to 85-87.5% of your 1RM deadlift, timecap 2’, then 6 rounds of 4 deadlifts, timecap 12’, one set every ~2’ newer athletes substitute 6×4 with sets of 5, rest up to 1’ between sets…
Gymnastics 10-20-30- … unbroken double unders timecap 5’ scale with 5-10-15- … or 2-4-6- .. first, then with 1-2-3- … unbroken sets of 3 single unders and 1 double under Metcon EMOM18’ rotating through 2 rope climbs 15 unbroken wall balls (12kg/9kg) 10 frontal…
