Updated: Dec 25, 2019
25 Dec
Warm up
3-minutes any machine
Then
3 Rounds
2 wall climbing
20 sec. Hs hold
20 sec hollow rack hold
Gymnastics
A. Hs walking
Emom 10-minutes
5 to 7m or 10 shifting arms on Box
B. Parallel L- sit hold
5 sets , 20 sec
D. HS push up
Emom 10-minutes
1 to 5 strict HSPU
Strength
A. Back rack walking - 30M
Every 2-minutes x 4 rounds
B. Barbell row
3 sets , 8 reps
C. Rotate for 3 rounds
10 DB lateral raise
10 biceps curl
10 DB skull crusher
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a