0:00-8:00
800m run
60 doubleunders
40 wallballs
9:00-16:00
600m run
50 doubleunders
30 wallballs
17:00-24:00
400m run
40 doubleunders
20 wallballs
25:00-30:00
200m run
30 doubleunders
10 wallballs
1. Lower Abdominal Muscles
2. Shoulder Girdle and/or Lats
3. Thoracic Mobility
4. Timing
5. Tight Hamstrings
1. 6-10 alt. Strict Toes to Bar
2. 10 Jerfferson Curls (with KB)
odd: 2-4 Beat Swings + 2-4 straight arm lean back
even: 5-8 Toes to Bar or leg raises (focus on rhythm)
Accumulate 2:30 min of L-sit or L-hang
Max number of reps in 2min.
One attempt for max time in L-sit.
Variations:
1. hold feet over medball
2. hold feet over floor (legs straight)
3. hold tuck position (feet in front of knees)
4. hold tuck position (anyhow)
20 min EMOM for consistent reps
1. row for calories
2. DB Thruster (2x22,5/15kg)
3. alt. rev. goblet lunges (32/24kg)
4. Box facing BBJO (24"/20")
In 8min find a heavy weight for:
2 Hang Muscle Snatches
In 8min find a heavy weight for:
2 Hang Power Snatches
In 8min find a heavy weight for:
2 Hang Squat Snatches
- If you find your heavy weight before the end of the 8min, continue to do sets at that weight. No Fails, no max!
3 sets of:
3 SA DB Snatch
3 SA Front Squats
3 SA Push Press
- then switch side -
3 sets of:
6-10 Bulg. split squats @ 3110 (DB´s in hands)
rest ~30sec. between legs
12min AMRAP of:
10 DB-P. Press (2xDB)
10 Ring rows
10cal bike
In Teams of 2:
3 rounds of:
80/60 cal row
10x15m double KB FR Carry
80/60 cal Air Bike
10x15m double KB FR Carry
(40min cap)
@ 0:00
6x 6/10sec. all out Bike sprint as YGIG with a partner (6 sets each)
@ 5:00
6x 20m Farmers walk as YGIG with a partner (6 sets each - 10m there and back)
@ 10:00
6x 6/10sec. all out Bike sprint as YGIG with a partner (6 sets each)
@ 15:00
6x 20m Farmers walk as YGIG with a partner (6 sets each - 10m there and back)
@ 20:00
6x 6/10sec. all out Bike sprint as YGIG with a partner (6 sets each)
@ 25:00
6x 20m Farmers walk as YGIG with a partner (6 sets each - 10m there and back)