100m Sprint
15 KB swings 24/16
100m Sprint
10 Burpees to 15kg plate
100m Sprint
*Score is slowest round
*4min cap on each round
2 Rounds for time – 22 Minute cap
80/70 x Calorie Row
60 x BB Thrusters 42.5/35kg
40 x Pull Ups
RX PLUS : Chest 2 Bar
OPTIONS :
Thruster : Reduce Load
Pull Ups : Ring Rows
ROTATING EMOM 18
Min 1 : Pause Bench Press
Min 2 : Rope Climb play
Min 3 : Rest
Bench Rep scheme :
8-6-4-2-2-2
Rope Options:
L seat / Legless / J hook practice / Seated practice
Team up – 3’s – spot each other out yo
400m Run
REST 2 MINUTES
200m Run
REST 1 MINUTE
E2MOM x 3 Sets
5 x SG Push Press
Plus
5 x Overhead squats
15 Minute open cap
2 x Snatch Pull
1 x Snatch
1 x Hang Snatch
Build to challenging load – perform 3 sets at top ( NOT MAX )
*No touch and go reps – reset each lift
E3MOM x 3 Sets
8 x Back Squats @ 60-65 % 1RM
2-0-x-1
8 x Back Squats @ 60-65 %
2-0-X-1
8 x RDL @ 30-40 % Max Deadlift
3-0-X-1
E3MOM x 3 Sets
10 x DB Single Arm Rows
SUPERSET
30 Second KB Front Rack Hold
Buddy 2 wait until buddy 1 completes holds
3 sets
10 scap pull ups
10 kipping swings
5 pull up attempts
After each set accumulate 20sec in ring support/ring push up support/push up support
Options
Bike – row (height)
Wall balls – wall ball thruster/wall ball squat
Ladders and hurdles course
-low hurdle
-ladder (2 feet in each time)
-high hurdle
-ladder (tricky feet)
Three attempts each, time your runs!
Rotating EMOM 15 Minutes FOR QUALITY
Minute 1 : Kipping HSPU
3-5 reps + 5-10 second hold at the top of last rep
OPTION : 1 x Ab mat OR 3-6 x Push ups + wall walk into 10 second hold of last rep
Minute 2 : 30 Seconds TEMPO ring rows
(As per last week )
Minute 3 : REST
*Team up for this one, work alternate minutes – ring row away from rig
*DONT Cook yourself on this piece – drill the skill pls
20 x KB Swings 24/16kg
10 x DB Push Press RHS 22.5/15kg
10 x DB Push Press LHS
10 x Toes 2 Bar
REST 60 SECONDS
OPTIONS
KB : Reduce Load
DB PP : Reduce Load or use KB
Toes 2 bar : 8/4 reps, High/ low bar / Knee 2 Chest OR 15+15 ab mat sit ups
45 / 15 x 5 stations
Bike
Step Ups
Row
DB Hold
Banded Monster walks
1) Assault Bike ( cals )
REST 2 MINUTES
2) Burpee Box Jump 24/20"
REST 2 MINUTES
3) ROW ( cals )
REST 2 MINUTES
4) Deadball over shoulder 55/35kg
REST 4 MINUTES
5) Hollow Hold / Tuck Hold ( All together )
*Score equals total reps of all 4 individual TABATAS
*Start players at diff stations ( up to 7 per station)
RX PLUS :
65/45kg DB
OPTIONS
BBJ : Nurpee / Step up
DB : Reduce Load
Every 3.30 Minutes x 5 sets
30 x Dubz
5 x Hang Power Cleans
5 x Front Squats
5 x Push Press / Push Jerk
*Partner 2 to start skipping as soon as partner 1 finishes BB complex
*Combine best lift of each partner for 1 combined score
OPTION :
Dubz : 15 Reps OR 40-50 singles ( keep under 40 seconds )
3 Minutes on / 2 Minutes off x 2 rounds
Buy in : Run 400m
THEN
Max rep wall ball 9/6kg in remainder of 3 minute block
Score equals total wall balls
OPTIONS :
Run : 300m
WB : Reduce load / distance / Goblet squat
1. 12/9 Cal Assault Bike
2. 40 sec deadball hold 55/35kg
3. 12/9 Cal Ski erg/Row
4. Run 200m
5. Rest
*Rx+: 15/12 Cal
*40 sec max on bike/ski/row
Enjoy the sunshine 🙂
THE CHAMBER JOURNAL
B) 3 Sets
5 x T spine rotations
10 x Banded Rows
10m x Bear Crawl
5 x Push Up + Shoulder taps