30 x Second bike / ski / row
2 Minutes rest
X 8 sets
*No pacing , all in from the get go
Rest 3 Minutes
1 x 60 second max effort
Score equals total calories at completion
Run 200m
21 x Wall Ball 9/6kg
18 x DB Snatch 22.5/15kg
15 x Burpee ( scale to 10 )
12 x Toes 2 Bar ( knee raise )
Alternate movements each effort ie:
P1 : Run
P2 : Wall Ball
P1 : Snatch …
8 x BB Z Press
12 x DB Rows
30 Second Ring Support
8 x DB Box Step Overs – same bells as rows ( 4/4)
Buddy Up – M4M
*Perfect chance to practice/learn DU’s
*Ask the coaches, hit us up!
OPTIONS :
Min 1
12/9cals or 45sec
Min 2
45sec attempting DU’s/skipping
Min 3
Reduce reps/use abmat/knees
Preferably less worming today
200m Run
16 x KB Swings 24/16kg
16 x Pull Ups
16 x Front Squats 52.5/35kg
200m Run
14 x Swings
14 x Pull Ups
14 x Front Squats
200m Run
12 x Swings
12 x Pull Ups
12 x Front Squats
Barbell warm ups (on coaches call)
High pull from power pos, knee, floor
Muscle snatch from power pos, knee, floor
Power snatch from power pos, knee, floor
Power snatch complex x2
Every 3mins for 6 sets
5sec Snatch deadlift to power position +
Power snatch +
Hang power snatch (2sec pause at knee)
*increase weight each round upto heavy set
*reset for the power snatch (not TnG)
*EMOM – 2 burpees over bar
Cap: 10min
Rx 42.5/30
OPTIONS:
Reduce load
If cannot PS: Sn high pull
3way hip stretch (30sec each pose)
3 rounds
30sec glute activation each side
5/5 KB strict press
10 glute band steps (squat every step)
10-8-6-4-2-2
Set 1 @ 40-50 % 1RM
Set 2 : 50-60% 1 RM
Set 3 : 60-70 % 1RM
Set 4 : 70-80 % 1RM
Set 5 : 80-90 % 1RM
Set 6: 90-95% 1RM
*must have a spotter (or 2) set 5 & 6
100m KB Farmers Carry 20/12kg or less
12 x Front Rack Reverse Lunges
10m Handstand Walk OR 5 x Wall Walks
1200m Run ( 3 x 200 each )
20 x DB 2 Shoulder 52.5/25kg
20 x Bar Muscle Up
20 x Burpee Box Jump Over 24/20"
800m Run ( 2 x 200 Each )
16 x DB 2 Shoulder
16 x Bar Muscle Up
16 x Burpee Box Jump Over
400m Run ( 1 x 200 Each )
12 x DB 2 Shoulder
12 x Bar Muscel Up
12 x Burpee Box Jump over
*If complete 3rd block – go back to block 1 ( round 4 )
RX PLUS : DB 65/45kg
OPTIONS:
DB : Reduce Load
Bar MU : Chest 2 Bar Pull ups / kipping Pull Ups / x 2 Ring Rows
BBJ : Step up and over
AMRAP 30
1500m Run (in 100m blocks)
45 Deadlifts
150/120cal row
45Hang Power Cleans
150/120cal row
45 Front Squats
ME Run (in 100m blocks)
Rx 60/40kg
3 Push press + 2 split jerk
*No heavier than 70% push press
*Drill the techniques
60 x Dubz
20 x Burpee
10 x Power Clean and Jerk 52.5/35kg
90 x Second REST
OPTIONS:
Dubz : 30 / 120 singles
PCandJ : Reduce Load
THE CHAMBER JOURNAL
Banded squats
DB high pulls
Beat swing/TTB progression