A) TABATA Assault Bike
20/10 x 8 sets for total cals
REST 4 Minutes
B) TABATA Ski Erg
20/10 x 8 sets for total cals
REST 4 Minutes
C) TABATA Row
20/10 x 8 sets for total cals
*Hard but consistent intervals
Enjoy 🙂
CORE FINISHER
AMRAP in 20 w/Buddy
8 x BF Burpees
8 x Power Snatch
8 x C2B Pull Ups
Rx 35/25kg
*Goal 60-75 sec rounds
3 Rounds
20 x Box Jump Step Down
10 x HSPU
INTO
3 Rounds
20 x Wall Ball
40 x Dubz
Rx : 24/20", 20/14lbs
MODZ:
BJ : Step Up
HSPU : 1 x Ab Mat / HR Push Up
WB : Reduce Load / Height
Dubz : 20 / 80 Singles
30sec on/30sec off x3 (6mins)
Seated banded row (set up outside rig)
Banded face pull (set up inside rig)
2 reps upto heavy
*no misses
Working upto heavy
*no misses
E2M
5×5 @ 100%Sn
1 Cluster
4 beat swings
200m Run
21 Shoulder to overhead
200m Run
15 TTB
200m Run
9 Thrusters
3min rest and REPEAT
Rx 42.5/30
Rx+ 50/35
SCORE: Total time
a)
Bike/Ski
b) AMRAP
12 DB Step ups
6 Single DB Push up + renegade row (3/3 not alt)
Rx 22.5/15
FOCUS: Consistency, not redline
SCORE: Cals + total reps of AMRAP
20 banded pull aparts
10 Slow DB curls (1 DB, hold both DB heads)
1. Rope Climb variation : Legless / W/legs / Seated practice
2. FULL REST
3. Handstand Walk / Wall Walk
4. FULL REST
4 RFT ( 2 Rounds each )
250/200m Row
15 x KB Swings
25 x Burpees / 20 Nurpees
15 x KB Swings
250/200m Row
Rx :24/16kg
Rx + 32/20kg **Must be unbroken
1- 5 x Seated Box Jumps
2- 10 x Ball Slams w/light Dball (12/9kg)
2min rest/transition
2 x Hang Power Cleans working upto heavy
*1 Rep mid thigh / 1 rep knee
* Increase every 2 sets / No Misses
1- Complete 2×5 Kipping Ring Dip in minute
2- 1 Hang squat clean every 15sec @ 50-60% of above
P1 :
90 Sec Machine increasing in pace/ round
P2:
R1 : 5 x Inchworm walk outs / 5 x Nurpees
R2: 5 x Prisoner RDL / 10 x Glute Bridge
2 Minutes on / 2 Minutes off x 3 sets:
6 x Deadball 2 Shoulder 65/45kg
Max Calories bike in time remaining
REST 4 Minutes
Block B) :
2 Minutes on / 2 Minutes off x 3 sets:
6-8 x Alt Single Arm Devil Press 22.5/15kg
Max Calories Ski erg in time remaining
*Bike / Ski Efforts: Aim to push hard, but, leave enough in the tank to sustain power output for the duration of the interval
**DB/DP: Choose a tough load, however, do not get bogged down on the reps, these are high output intervals so we need to move swiftly.
***Score = Total cals both machines
2 Sets
8/side Tall kneeling Palof Press 3111
30sec /side SA KB FR carry
30 sec FLR
REST 60
1200m Run
120 Reverse lunges
800m Run
80 Hand release push ups
400m Run
40 Burpee box jump overs
*Share runs & reps evenly
THE CHAMBER JOURNAL
BFB : Nurpee – Step Over
BB : Hang / PC / Reduce Load
C2B : Chin over bar / Jumping