Wednesday 06/29/22

“Active Recovery/OpenGym”

Bikeerg Intervals

1000m Bikeerg

Rest 1:1

1500m Bikeerg 

Rest 1:1

2000m Bikeerg

Rest 1:1


50/35 Calorie Bikeerg Sprint


10 Rounds

30” Sorenson Hold

10 GHD Reverse Hyperextension


Ring Dip Progression 

 3×10” Support Hold

3×10” In the Hold

3×5” Support to in the Hold (Negatives)

3×5 Box Dips



A. 3 Position Clean Complex

1 Clean + 1 Clean Below the Knee + 1 Clean Above the Knee

– 20’ to build to a heavy

– keep form intact

– must hang on to bar after first clean

B. 9’ EMOM Clean Wave

1,4,7: 3×60

2,5,8: 2×70

3,6,9: 1×80

– keep form throughout Emom 

– may touch and go

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