Movement Prep.
HS Hold:
20-25 Kick Ups
HS Hold with Wall, tap away with one foot
HS Hold with Wall, push Fingers to move away
HS Hold assisted --> with Variations
HS Hold
Rope Climbs (legless)
Rope Pulls from ground
Rope Pulls from Box/Bench
Rope Pulls with Sled
legless Rope Climbs
legless Rope Climbs with weight
legless Rope Climbs, 2 up 1 down
4 sets of:
5 Front Squats @ 60%+ (tempo 31X1)
rest 60sec.
6-8 DB Bench press
rest 60sec.
4 sets of:
8-12 Rom. DL
rest 30sec.
8-12 Ring rows (elev. feet)
rest 30-60sec.
3 sets of:
15 Face pulls
6-8 ring body saw
A) 5 sets of:
Clean Pull + High Hang Power Clean + Clean Pull Under + Push Jerk + Split Jerk (2sec Pause in Dip)
B) 6-8 sets of:
Clean + Front Squat + Jerk
Work up to a heavy weight
10min to work on KB circle:
6-8 tall kneeling KB single arm Push Press
6-8 single arm KB bent over row
6-8 single arm Front Squats
6-8 staggered stance Rom. DL
In Teams of 2:
35min for max distance & rounds:
Max distance row + AMRAP
*one partner rows, other does one round of:
200m MB run (9/6kg)
10 Burpee to Plate
200m run
3 sets of:
30/20cal Bike (share Bike with a partner - A starts 3-4min before B)
15 alt. DB-Snatches (30/20kg)
15 WB (9/6kg)
400m run
15 pull ups
15 Burpees
75 DU´s
- rest 5min between sets -
(45min cap)