30min AMRAP:
20 Burpees
20 T2B
20 Wall Balls (9/6kg)
400m run
12min to work on kipping/butterfly Pull ups or C2B´s
- scale to kip and negative -
4 sets of:
6-10 tempo Par. push ups @ 31X1 (wtd.)
rest 30sec.
6-10 strict pull ups @31X1 - scale to banded or inverted bar rows
rest 30sec.
20-30sec. Hollow hold
rest 30sec.
5-8 KB-pull overs @ 4310
rest 30sec.
3min of gymnastics swim
5 sets on rower or Air Bike:
2min moderate pace
rest 30s
60s fast pace
rest 60s
30s controlled Sprint
rest 2min between sets
- keep pace consistent over the sets. There should always be an increase in pace from moderate to fast to controlled Sprint pace -
Find a Heavy Set of 3 Hang Sqaut Snatches
3x3 Backoffs @80% of 3RM
Find a Heavy Set of 2
3x2 Backoffs @85-90% of 2RM
3 Sets of 10-15 Reps
E2MOM x20 (40 min, 5 rounds)
1. AirBike
2. Row
3. Bike Erg
4. SkiErg
Goal: Steady pace and calories (RPE 7)
Work for about 1:30min and keep transitions smooth.
Practice Sandbag Clean technique
10 sets of: 1min on / 1min off
1) max reps Sandbag Cleans
2) max distance Farmers Carry
3) max reps single arm DB STOH
4) max distance Sandbag Carry
5) max reps DB Snatches