Rotating EMOM x 16 : 4 Sets
Minute 1 :
20 Second Hollow Hold + 1-2 x Rope Climb AHAP
Minute 2 :
1-10 x Ring Dips + 10 Second hold at top of last rep ( no struggle – only quality )
Minute 3 :
40 Second plank hold
Minute 4 : Full Rest minute
LAYOUT :
*Set up in teams of 3 – 4 ideally all performing movements at same levels
* 1 Buddy at each station, rotating in order of movement
OPTIONS :
Rope : 15ft, work bench progression / stiff leg floor pulls
Dip : Ring Push Ups / Ab mat Push up with hold
25 x Step Down box Jumps 24/20"
10 x KB Swings 24/16kg
10 x Push Ups
10 x KB Swings
10 x Push ups
OPTIONS :
Box Jump – Step Ups
KB : Reduce load
Push up – Ab Mat or Worm
In Teams of 2 for time – 30 Minute cap
Row 5000/4500m
*Resting buddy must hold 2 x KB in rack 20/12kg
*Do not start rowing until rack is set
*Team must complete 200m run every 4 minutes including 0 minutes
RX PLUS : 24/16kg x 2
Reduce bell load if need be
We will be recording total load squatted over 9 sets , plus, your heaviest set of 3 ensuring we get plenty of load through the legs as apposed to the usual handful of heavy sets when building.
Keep the depth on point always and grab a spotter if you need
Happy Monday !
E2.30 x 9 Sets :
Back Squat waves for total load
5-4-3
5-4-3
5-4-3
*Each wave should be slightly heavier then the last
2 SCORES:
*Record heavy set of 3
*Record total KG lifted across 9 sets combined
OPTIONS :
Overhead Squats
Trap Bar DL
Box Squat
Ski erg or Row
1min on
1 min off
x 10 Rounds
Rotating EMOM x 9 Minutes
30 second x hollow hold ( or tuck )
30 Second Wall Walk into hold ( Or push Up Support )
30 Second Heavy KB Front Rack support
Options :
Ball : Reduce Load/ Height
Barbell : 20/15kg
Box : Step Ups
Hurt locker : Unavoidable hehe
3 Sets of
8 x PVC Pass Through’s
5 x Inch Worm walk outs from sumo stance
5 x Cat Camel
B) Barbell complex x 5 Reps of each x 2 :
RDL / BOR / High Pull / HPC / Strict Press / Push Jerk
A) E2.30 x 5 Sets
3 x Strict Press
Plus
5 x Push Jerk
*Build to max for this complex
*Use fractional plates
OR
B) E2:30 x 5 sets
3 x Strict HSPU
Plus
3-5 x Kipping HSPU
*1 x Ab mat OK
*After each set : 10 x Banded Pull apart
40 x Bar Facing Burpees
30 x Hang Power Cleans 52.5/35kg
20 x S2OH 52.5/35kg
RX PLUS : 60/40kg
OPTIONS :
Burpee : Nurpee / Step Over bar
BB : Reduce load ie : similar load to what you went over head with in complex
3-3-3-3-3-3-3
Build to a heavy set of 3
*After each set : 5 x Broad Jumps for distance
3 Sets each with buddy Round for Round
8 x Paused box Hamstring curl
8 x Front foot elevated lunge ( 8 per side ) *Add D/B if needed
Build to a heavy tripple
Rest
THEN
Every 2:30 x 3 sets :
3 Reps @ 85 % of heavy triple – no misses , this is the time to refine and make everything pretty 🙂
5 x Pause Back Squats @ 70-75 % of 1RM
2-2-1-2
Pause at best position – no relaxing at bottom in poor position
* Take a few sets to work up to top load / work sets
Close Grip Bench Press
8-8-6-6-4
Build to a heavy set of 4
*After each set : 5 x Single arm ring rows per side for quality
Run 400m
10 x Swings 24/16kg
10 x Pull ups
10 x Swings
10 x Burpees
Bell : Reduce load
Pull up : 5 Reps, Ring rows
Burpee : Nurpee
THE CHAMBER JOURNAL
– High knees
– Butt flicks
– A skip/stutter skip
– Frankensteins
– Hammy walks
– Drinking bird
Glute band walks