Lsit hold
Seal walk
Around the world
Skin the Cat
10 Double DB Strict Press
30sec rest
Swim complex
30sec rest
10-8-6-4-2
Push ups or Ring Dips
Ring rows
V-ups
Every 90s for 10 sets
3 hang powercleans (2s pause in each catch)
+ 1 splitjerk (2s pause in catch)
Start with first weight after empty bar and build up as long you can keep the pauses
Emom10
30s strict hspu (scale with ROM / pike pushups /banded pike PU)
30s strict chinups
in 10min work up to a heavy double Hang Power Snatch
then every 20sec for 5min 1 rep @~85% of double
5x5 Snatch Pulls across (~90%)
3 sets of:
6-10 banded RNT Overhead Squats
8 side plank rotations (each side)
In Teams of 3
1. For 16min:
Partner A: Tabata Row
2min rest
Partner B: Tabata Bike
2min rest
Partner C: Tabata Run
1min rest
2. For 14min:
Partner A: 4*40sec on/20sec off Row
1min rest
Partner B: 4*40on/20off Bike
1min rest
Partner C: 4*40on/20off Run
1min rest
3. 4min Amrap Row, Bike or Run
(Example: Partner A = Runs, Partner B = Rows, Partner C = Bike)
Jerk warm up for the whole group
Every 90sec. for 12min (8 sets):
2 P. Jerk + 1 Split Jerk @ 65-80%
24min EMOM
1. 45sec. row @ consistent pace
2. 5-8 strict pull ups @ 1131
3. 45sec. Bike @ consistent pace
4. 4-8 Ring dips @ 3211
5. 6-10 single arm DB-OHS (each arm)
6. 30m Double KB-Front rack carry (heavy!)
- Banded/ weighted
- with antagonist contraction
- pre agonist contraction