Wrist and Shoulder Prep
3 x 5 Push Ups + 1 Wall Climb + 5 Shrugs
20 Attemps Handstand Kick-Up practice (count succesful reps)
5 min Balance drill with Wall
5 x 20 sec spotted freestanding balance practice
test your personal Benchmark
Ring Complex:
Skin the Cat
Knees to Elbow
Toes to Ring
Strict MU
Candle Hold
Tuck Front Lever Hold
L-Hang
Work up to a heavy weight for 8 alt. reverse lunges (back rack)
then
2x 12 @ ~ 80-85% of 8-rep set
For time:
12-10-8-6-4-2
Double KB-Front squats (2x24/16kg)
Burpee over KB´s
- 8min cap -
Accumulate 1min in L-sit
for every break do 10 KB rom. DL (single KB)
then
1x palloff ABC (each side)
3 sets of:
5 KB Windmill (each side)
10 Med Ball rotation Throws (each side)
3 counter movement jumps
Snatch 3x3
3x2
3x1
Work up in weight if form is good
In Teams of 2:
For time:
30 Power Snatches (42,5/30kg)
30 OHS (42,5/30kg)
30 DB Snatches (30/20kg)
30 DB OH Squats (30/20kg)
-8min cap-
6 Rounds of 4 min. on/2 min. off:
30 Double Unders
200 meter Med. Ball Run
10 Burpee Box Jumps
ME cal. Bike or Row (switch machine after each round)
*try to beat your score from 2 months ago*
5 sets of:
5 strict Dips (wtd.)
rest 1min
1-2 legless Rope Climbs
rest 1min
6min AMRAP of:
30cal row
20 C2B
30 KBS (32/24kg)
20 Burpee BJ over (24/20'')
30 T2B
20 DB-STOH (2x22,5/15kg)
rest 4min
For time:
30cal row
20 C2B
30 KBS (32/24kg)
20 Burpee BJ over (24/20'')
30 T2B
20 DB-STOH (2x22,5/15kg)
- 10min cap -
2-3 sets of:
10-30sec. Top of ring supp. hold
10 Ring rows + 10sec. inverted chest supp. hold
10-30sec. bottom of ring supp. hold
10-30sec. Chin over bar hold
10-20 band pull apart var.
rest ~30sec. between movements