Workouts

A).
Every 90 seconds for 6 rounds; 1 wall walk w/ a hold at the top

*The length of your hold will vary based on your strength in the overhead position (shoot for somewhere between 10-45 seconds). The primary focus for this session is to reinforce a nuetral spine and stable shoulder position while inverted. You should maintain a "hollow" position throughout your trunk during your wall walk and hold. If you reach a point in which you begin to compensate ( ex. overextending your low back, leaning your thighs against the wall, ect.) then you should stop just shy of that position and perform your hold there.

B).
3x8-16 tempo push-ups , 2111 (1 second up, 1 second hold, 2 seconds down, 1 second hold) *adjust with an elevation or deficit if needed to increase or reduce intensity
-ss-
3x8-16 ring rows

-rest as needed-

*While maintaining a solid hollow position throughout your spine focus on a full protraction of the shoulders at the top of the push-up and bottom of the ring-row as well as a full retraction of the shoulders at the bottom of the the push-up and top of the ring-row

E3MOM for 12:00
1: ME ski cals
2: x15 DB deadlifts (40s/25s)
3: x8 hang power clean (keep weight light and moving fast/efficient)

20 minute "AMRAP"
x8/6 calorie C2 bike
x1 snatch
*power or squat


*We have tested this one with both a run and row, now we get at it with a bike.
With a 20 minute clock, flow through the above "AMRAP". You will start with an empty barbell and add 5-10 pounds to the bar each completed rep. Continue to flow through the cycle in order to build to a heavy single.

*If you fail a rep on the snatch you may try again at that weight before having to move on to the rower. Once you have completed another set of calories on the bike after a failed snatch you may opt to drop the weight on the bar. You are allotted only 2 failed reps per round before having to move back to the bike.

*Partner up and have one partner start on the 30s mark in order to conserve space and equiptment as well as keep the pace high.

15 minute EMOM
1: 30s of plank pull throughs
2: 20 seated DB shoulder piston press
3: 100' Kb front rack walk