5 rounds:
1 min DB Box step-overs
1 min Toes to bar
1 min Row
(15 sek för att byta övning)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*1-minute rest after each round*
Every 1:30 x 7 sets.
2&2 For Time:
20 Power Cleans
100 Air Squats
20 Front Squats
100 Air Squats
20 Push Jerks
100 Air Squats
For Time:
60 Double-Unders
30 Burpees
60 Double-Unders
30 Wallballs
60 Double-Unders
30 Deadlifts
60 Double-Unders
30 Wallballs
60 Double-Unders
30 Burpees
Bar Muscle-Up Progressions
Jobba 2&2 men en i taget för att få plats i räcket. Men någon som är på samma level och ungefär lika lång 😊 Gör så många reps att båda hinner med övningen på 1 minut.
A1
Level 1:
EMOM, for 4 min (2 sets) of:
Interval 1 – Box Jump to Full Support on Bar x 5-10 reps
Interval 2 – Knees-Up Option x 10 reps @ 1011 (3 options, knees to chest/knees to armpits/knees to bar)
Level 2:
EMOM, for 4 min (2 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 5-8 reps
Interval 2 – Swinging Knees-To-Bar x 1.1.1
A2
Level 1:
EMOM, for 4 min (2 sets) of:
Interval 1 – Supine Overhead Plate Lift (25#/15#) x 10-12 reps
(This exercise directly effects the lats, mostly at their insertion point. The movement is important for strengthening the closure of the arms from the overhead position for movements such as Bar Muscle-Ups, Ring Muscle-Ups, Toes-To-Bar, Pull-Up movements and also handstands)
Interval 2 – Kipping Knees-To-Chest x 10-20 reps
Level 2:
Option 1 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps OR Bar Muscle-Up x 4 attempts
*If you are doing the bar muscle-ups (not attempting them) then go unbroken.
Interval 2 – Full Support Descent to Air Chair Swing x 3 reps
– – – – – – – –
Option 2 –
EMOM for 4 min (4 sets) of the complex:
Toes-To-Bar x 3 reps + Bar Muscle-Up x 3 reps
2&2 AMRAP x 15 min:
3 Bar Muscle-ups/Pull-ups
6 HSPU/Push-ups
12 DB Box step-ups
Gör varannan övning.
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
2&2 AMRAP x 30 min:
30 DU:s/45 SU:s
15 Box Jumps
15 Wall Ball Shots
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will jump, Partner B will perform 15 Box Jumps, Partner A will perform 15 Wall Ball Shots, and Partner B will jump – and so on for 30 minutes.
(last set of 8 should be heavier than the first)
2&2 for time
42-30-18 reps:
Thrusters
Pull Ups
With 5 Synchronized Burpees EMOM