(910) 612-2203

image

A. Every 2 minutes, for 18 minutes (3 sets of each):

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B. Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)

Rest 90 seconds

90 seconds of Push-Ups

Rest 90 seconds

90 seconds of Dumbbell Weighted Box Step-Overs

Rest 90 seconds

A. Every 2 minutes, for 18 minutes (3 sets each):

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell)

B. Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)

Rest 90 seconds

90 seconds of Ring Dips (perform from muscle-up stations if possible)

Rest 90 seconds

90 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 90 seconds

A. Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 3 reps @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Snatch @ 80%

Followed by…

Three sets of:

Snatch Pulls x 3 reps @ 90-105%

Rest 2 minutes

B. Every 2 minutes, for 6 minutes (3 sets):

Front Squat x 8 reps @ 70%

C. Five sets for times of:

Run 400 meters

12/8 Strict Handstand Push-Ups

16 Chest-to-Bar Pull-Ups

20 Kettlebell Swings (32/24 kg)

Rest 4 minutes

D. Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6 reps @ 20X1

Rest as needed

Supine GHD Straight Body Hold x 60 seconds

Rest as needed