Every 5 min for 25 min
400m run
30 SA DB pushpresses (22,5/15)
20 wallballs (9/6)
Scale to finish sub 4 min in first set.
In 15 min work on an appropriate Level:
Level 1:
4 Sets of
5-8 Beat Swings on bar/ on rings
6 explosive Hip Extensions on floor
30 sec. switching from Hollow to Arch on floor
- rest 60-90 sec.-
Level 2:
4 Sets of
3 Beat Swings into 3-5 Knee Raises
8-10 Arch Rocks into 8-10 Hollow Rocks
- rest 60-90 sec.-
Level 3:
4 Sets of
3 Beat Swings into 3-5 Leg Raises
8-10 Arch Rocks into 8-10 Hollow Rocks
- rest 60-90 sec.-
Level 4
0:00 - 4:00
2 Sets of:
5-10 Beat Swings
10 Hollow Rocks
10 Arch Rocks
4:00 - 5:00
rest
5:00 - 15:00
EMOM
3 - 6 T2B
2 Sets of
15-30 standing side leg lifts in wall
10-20 supine pike crunches
15-30 sec. hollow body lean on wall
10-15 wall slides
20- 40 sec. active hang
-rest by feel-
Every 2min for 32min (4 rounds):
1. 90sec. max cal row/bike @consistent pace
2. 20-40sec. bottom of push up hold + 40-60m Farmers walk (DB´s)
3. 90sec. max cal row/bike @consistent pace
4. 20-30sec. split squat hold (each side) + 20m single arm Front rack carry (each arm - KB)
6 sets of:
Clean Pull (2s pause at knee)
Below knee P. Clean
Hang Clean
Push Jerk (2s pause in catch)
- start with first weight after empty bar and work up to a moderate weight -
3 rounds of:
3/2/1 P. Clean + P. Jerk (DnG)
- each wave should get heavier -
30min EMOM
1. 45sec Assault bike
2. 20-30sec Bottom of push up hold
3. 45sec Farmers Walk
4. 45sec Assault bike
5. 40sec ring rows (tempo 2020)
6. 40sec walking lunges
Anaerobic Energy System Development
Every 4min for 24min (6sets):
25/18cal row
10 Burpee over rower
- ALL OUT each interval! -
Every8 min for 32 min (4 sets total)
1.
15s SA KB OH/FR/FW Marching right (45s total)
15s SA KB OH/FR/FW Marching left (45s total)
Bike the rest of the time
2.
60s wallsit
60s protraction in pushup support pos.
Row rest of the time