The Reverse Exercise Pyramid

Competition Class

Strength

10min EMOM

odds: 5 Strict Press (from the floor)
evens: 2-3 Bar Muscle Ups

For time:
50 Box Jump Overs 24/20
40 Wall Balls 20/14
30 KBS 53/35
20 One-arm KB Thrusters 53/35
10 C2B Pull-ups (Rx+ = Bar Muscle Ups)
20 One-arm KB Thrusters 53/35
30 KBS 53/35
40 Wall Balls 20/14
50 Box Jump Overs 24/20

 

MetCon

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Tall Clean: 3 sets of 3 as warmup

B) Clean from blocks (just above knee): 65/4x2, 70/4x2, 75/3, 80/3, 85/3

C) 3 Pause Clean Pull (pause 1" off floor, above the knee, at hip): 90/2, 95/1x3sets

GYMNASTICS

2min AMRAP
Strict C2B Pull-ups
*use a band - seriously 3 Rounds
50%+1 of best ME kipping/btrfly C2B
rest precisely 1min

3 Rounds for time:
60ft HS Walk
12 GHD Sit-ups (or weighted sit-ups 50/35)

UPPER STRENGTH
4 sets
6 1/2 Kneeling BB landmine press (start heavy, add #)
5 C2B Chin Ups
then 2x1min Wall facing HS HOLD

rest 1min

8 Supersets
6 Perfect Push ups (2/2/2/2)
superset w/ 5 tempo ring rows (2/2/2/2) rest 90s