Thursday – Increasing effort MAP Sets + Upper CP Int
A. 10 sets @ increasing effort per set
15 Cal Rowing
9 Burpees
6 Box Jumps on to 20/24â Box
1:30 min b/t rounds
*1st round ez
*every set faster
*last set full goomba
B. Weighted Pull-Up on Rings @ 20×1, 5-5-5-5, 1:30 min
B. Weighted Negative Pronated Pullup, 3-3-3-3, 1:30 min
B. Supinated Grip Ring Rows @ 20×1, 6-8 reps x 5 sets, 1:30 min – tough angle/can be weighted
*ensure people are doing correct/appropriate piece
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Thursday – Tall Cl + Hang Cl/Cj Mod + Strongman Work
Warm Up:
Segmented Clean Pull, 5 reps x 1 set
Above Knee Hang Muscle Clean, 5 reps x 1 set
Above Knee Hang Power Clean Into Front Squat, 5 reps x 1 set – show control first, then squat
BTN Split Jerk, 5 reps x 1 set
A. Tall Clean, 3 reps every min x 5 minutes
B. 3 Postion Hang Squat Clean (hi-hang, above knee, below knee) 1 rep per position every 1:30-2 min x 6 sets
C. 12 min AMRAP
100ft L arm Farmer Carry @ 24/32kg
2 Rope Climbs to 12ft
100ft R arm Farmer Carry @ 24/32kg
5 L arm DB Clean to Push Press @ 35/50lbs
5 R arm DB Clean to Push Press @ 35/50lbs