1×2 @ 50%
1×2 @ 60%
8×1 @ 70%
Alternating EMOM x 12 Minutes
Minute 1 : Work HS Option
1: walks
2: Holds
3: Kick Ups to a wall – play with free-standing hand/foot drills/taps
4. Push Up Support x 40 seconds
Minute 2: Hollow Hold Development option:
1: 30 Second Full position
2: 30 seconds Arms by side
3: Tabletop tuck
300m Run
6 x Strict HSPU
12 DB Box Step Ups
12 x DB HC and Jerk ( 6/6 )
50 DU
2min Rest after each round
RX 22.5 , 24/20"
*Start rounds 2 & 4 from the bottom
*24min cap
OPTIONS:
Strict HSPU: Open Standard / Strict DB Press
DB : Reduce Load
Dubz : 50 , 100 x singles
125 x Wall Balls
75 x T2B
25 x Deadball Onto 30" Box
*Every 4 Minutes including 0 : 20 x Box Jumps ( 10/10 )
RX : 9/6kg, 55/35kg
OPTIONS:
DB : Reduce Load
WB : Height / Load/ Goblet
BJ : Step Ups
10 x Double KB or DB sit up into Z press ( light )
10 x SA KB Row p/side
20 Second p/side plank
40m SA KB FR carry P/ side ( same bell as row )
*M4M
*Will need 3 Bells ( 1 for row/carry, 2 for Z press )
TEMPO : 3-1-1-1
*1-2 x Rope climb after each set
*Choose a weakness ie : Legless / L seat / Go higher / Footwork
150m Run
5 Ring dips
2 SA Devil’s press
*Adding 2 Devil’s press each round
(R+L=2)
Rx 22.5/15kg
OPTIONS:
Ring dip: Ring Push Up / Paralette dip/Def push up/push up
DPs: weight/ Burpee + KBS
15 x Banded Face Pulls
12 x Single Dumbell Hammer Curls
12 x Standing overhead DB tricep Extensions ( same bell )
*M4M
25-30 minute AMRAP
Max distance ski erg
*After each effort ( alternate movement after each effort )
1. 12 x box jump overs 24/20"
2. 12 x DB goblet squats 22.5/15kg
*Every 5 minutes including 0 , 150m team run
OPTIONS:
BJ : Step over
GS : Reduce load
2 Minutes on / 1 Minute off x 8 ( 25 Minutes total )
AMRAP
50 x Chest 2 Bar Pull Ups
50 x Deadlifts 70/47.5kg
50 x Bar Facing Burpees
50 x Ab mat sit ups
*Break up as pleased, just keep charging through movements
8 x Half kneeling/offset Arnold press: KB in rack, DB doing press
40m x SA KB Suitcase carry – Gotta be heavy ( 2 laps of gym up and back )
15 x Second P/ side SL Wall Sit
10m x Weighted quadruped crawl ( baby crawl ) with 10/5kg on the back – 1/3 lap of gym
E2M for 10 rounds:
9 Thrusters
35 DU’s
Rx 42.5/30
*90sec cap on each round
OPTIONS:
Thrusters: Reduce weight/Front squat
DU: 50 Singles
Every 2 Mins x 5:
Set 1: 5 reps
Set 2: 3 reps
Set 3-5: 1 rep increasing to a heavy single.
Set 1: 5 reps
Set 2: 3 reps
Set 3-5: 1 rep increasing to a heavy single.
Run through 2-3 warm up sets before attempting ME.
Use prior weeks as a guidleline to what reps you aim for.
*40 minute time cap
E2:30
1x (2+1) @ 50%
1x (2+1) @ 55%
1x (2+1) @ 60%
1x (2+1) @ 65%
1x (2+1) @ 70%
2x (2+1) @ 75%
E2:30
1x (2+1) @ 50%
1x (2+1) @ 55%
1x (2+1) @ 60%
1x (2+1) @ 65%
1x (2+1) @ 70%
2x (2+1) @ 75%
E3M
1x (2+2) @ 50%
1x (2+2) @ 60%
5x (2+2) @ 70%
A) 3 Sets alternating of :
20 Second Hollow / Rest 10
20 Second Superman / Rest 10
B) 3 Sets of (EMOM)
20 Seconds Beat Swing
40 Second Rest
C) 3 Sets of ( EMOM )
5-8 x Kip into straight leg raise
*Rest remainder of the minute ( 40-45 seconds)
D) 5 Sets of ( EMOM 5 )
5-10 x Toes 2 Bar ( 20 Second cap )
*Continue with drilling straight leg variation
15/12 cal bike
10 burpees
15 swings
10 burpees
15/12cal Bike
Rx 24/16
*5min cap per round
*25min cap total
OPTIONS:
Drop burpee & swing reps to 8-10-8
KB: reduce weight, reduce height
THE CHAMBER JOURNAL
1×2 @ 50%
1×2 @ 60%
8×1 @ 70%