Lunges and cyclist squats

4 rounds

• front foot elevated alternating dumbbell reverse lunges 8-10 (slow and controlled eccentric)
• rest 20sec
• cyclist squat with two kb`s 10-12, tempo 2010
• rest 3min

Rowing and back squats with a partner

10-12 rounds with partner

• 250m row
• 10 back squat 70/50kg

2 x snatch + 2 x overhead squat

e90sec x 10

• snatch + ohs (2+2)
• work up to a heavy set

Power snatches, bar over burpees and toes to bars

8 x e2mom:

• 3-5 power snatch 50/35kg
• 6-9 bar over burpee
• 9-12 t2b

Back squats and glute bridges

3 rounds

• back squat 8-10 tempo 3010
• rest 20sec
• glute bridge with resistance band 10-12 (one second hold at the top)
• rest 3min

Tabata time!

3 x alternating tabatas

A)
– row for cal
– side plank

rest 1min

B)
– static pallof press hold
– jumping lunges

rets 1min

C)
– mountain climbers
– air squats

1 x clean + 2 x hang clean + 2 x jerk

for 20min

1 x clean + 2 x hang clean + 2 x jerk

• 6-8 set
• 70-80% of jerk

Rope climbs and cleans

2-3 rounds, rest 3min between rounds

• 5 clean 80/55kg
• 1 rope climb
• 4 clean 90/60kg
• 2 rope climb
• 3 clean 100/65kg
• 3 rope climb

Lunges and cyclist squats

3 rounds

• front foot elevated alternating dumbbell reverse lunges 8-10 (slow and controlled eccentric)
• rest 20sec
• cyclist squat with two kb`s 10-12, tempo 2010
• rest 3min

Deadlifts, rowing and wall balls

18min partner amrap

• 30 deadlift 100/65kg
• 40 wall ball
• 50 cal row

CEFG: Handstand walk progression

Practise handstand for 25min:
1) Form & control: wall, box, scissors, forearm, turn,
2) HS Hold: wall, free, parallets
3) HS Walk

CEFG: Strict Muscle-Up, week 3

In the coming next few weeks we will focus on developing towards strict muscle-up, and finding different ways to scale the movement and
break-it into manageable parts.

Every week we add movement patters and/or change the scaling. This part is divided into two segments: a) finding the right scaling option and developing movement pattern and b) strength development.

Week 3:
Five Rounds of:
3 Transition w/ feet on box
3 Chest to bar pull-up

CFEG: Core III

3 Rounds of:
5 Strict TTB
10-15 Pike Pulse
ME hollow drag