EMOM for 10 minutes do alternating legs per minute (minute 1 left leg, minute 2 right leg and so on):
Then EMOM for 5 minutes do:
Complete as many rounds and reps as possible in 8 minutes of:
Results: For the AMRAP: 3 rounds plus 5 Cleans and 3 Pullups.
EMOM for 18 minutes do Racked Split Squats using the rep scheme 5-4-3-2-1-2-3-4-5 alternating legs per minute (first minute 5 x left, second minute 5 x right, third minute 4 x left, etc.).
Then every 2 minutes for 6 minutes (3 rounds) do:
Then every 2 minutes for 6 minutes (3 rounds) do:
Results: Had to break in the last round both the bench press and pullups, Could also have used heavier Dumbbel cleans, didn’t get the same effect as with the pushups… still a good workout.
Every two minutes complete 5 rounds of:
Then do AMRAP in 15 minutes of:
Results: For the OHS, worked up to the 30kg with pvc, 5 x 10kg, 5 x 20kg. Included mobility work between each round. AMRAP exactly 9 rounds.
Part A: Turkish Getup Ladder, do three reps in succession per hand at the following weights
Part B: Then for time do:
Immediately followed by 10 rounds of the following:
Then immediately followed by:
Results: Part B 32:51
This is the best tutorial I found on the kipping pullup and this is the best tutorial I have seen on bar muscle ups and how to use the core to get the kip.
Part A: For time: 200 Double Unders,
Part B: Then 30 seconds for 10 minutes do 20 seconds alternating each of the following:
Hold the PVC pipe as if you are hanging from a pullup bar. Arms locked out overhead the whole time you are holding.
Part C: Finally an AMRAP in 10 minutes:
Results: New PR for Double Unders, 106 unbroken in around 58 seconds. All 200 in 2:40. For the AMRAP did 6 rounds plus 15 Pushups, 10 V-Ups.