Squats, Cleans, S2OH, Burpees, Pullups and Reverse Rows

Part A – Not for time work on Front Squats, increasing weight to a good working level the do a couple of rounds at that level.

  • 5 x Front Squats

Part B  – For time complete 4 rounds of:

  • 5 x Hanging Cleans @ 45kg
  • 5 x Shoulder to Overhead @ 45kg
  • 5 x Burpees

Part C – Perform 3 rounds of:

  • 3 x Weighted Pronated Grip Pullups (Chinups) with Narrow Grip @ 15kg
  • Rest 30 seconds
  • 10 x TRX Reverse Rows
  • Rest 60 seconds

Results: For Front Squats, 30kg, 40kg, 50kg, 55kg, 60kg, 60kg, 60kg.  Part B took 3:47.

Handstand Work then some Ladders

Take 10 minutes and practice Handstand Plate Walks for a couple of rounds. Harder than it looks still.

Then perform 3 rounds of the following:

  • 3 x Wall Walks with 5 Second Hold against the wall (count one-one thousand, two-one thousand, etc.)

Then EMOM perform a TRX Reverse Row Ladder starting at 6 reps and adding 2 per round until you cannot complete all reps in a round.

  • 6-8-10… x TRX Row

Rest 1 minute then EMOM perform a Pushup Ladder starting at 6 reps:

  • 6-8-10… x TRX Atomic Pushups

Rest 1 minute then EMOM perform a Toes to Bar Ladder starting at 4 reps:

  • 4-6-8… x Toes to Bar

Results:  TRX Row – 5 rounds plus 10, TRX APU – 6 rounds plus 9, T2B – 4 rounds plus 10.  Last time we did the EMOM part was in March and I got in 5 rounds plus 6 T2B so going down hill (or the Atomic Pushups had an impact.  In March we did normal Pushups.

Pistols and Toes to Bar then Push Press, TRX Rows, Renegade Rows and Lunges

Not for time do 5 rounds of:

  • 5 x Pistol Squats per leg
  • Rest 60 seconds
  • 5 x Strict Weighted Toes to Bar @ 3kg (medicine ball between the knees worked best)

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • A Push Press / D TRX Rows
  • A Renegade Rows / D Reverse Lunges (left and right count for 1 rep)

Results:  Rows and Lunges 5;20.  Push Press and TRX took 4:05.

Deadlifts, Kettlebell Swings and TRX Work

EMOM for 10 rounds do:

  • Even Minute: 8 x Body Weight Deadlifts (70kg)
  • Odd Minute:  30 Second Max Rep Kettlebell Swings @ 24kg

For time complete the following:

  • 30 x TRX Atomic Pushups
  • 30 x TRX Rows
  • 20 x TRX Atomic Pushups
  • 20 x TRX Rows
  • 10 x TRX Atomic Pushups
  • 10 x TRX Rows

Results:  Part A worked out of around 15-16 KB Swings per round (they only go so fast). Good grip and lower back work.  Part B 8:10.