4 sets of:
5min on 2min off
1. 400m run (2min cap)
then AMRAP of:
12 single arm DB-Thrusters (22,5/15kg)
8 T2B
2. 100 DU´s (1:30min cap)
then AMRAP of:
12 alt. DB-Snatches (22,5/15kg)
12 push ups
24 air squats
10 min to build up a max deficit SHSPU or pike / box hspu in sets of 3
5 sets
3 lean away pullups with 3s ecc.
Rest 60s
Amrap5
1 x UB complex : 6 single leg vups 4 tuckups
10 controlled scapula pushups + 10 thigh taps
Every 3min for 30min (10 sets):
1. 400m run
2. 500/450m row
- Go for 80-90% effort on each interval. Keep your pace consistent over the sets! Scale as needed to finish run and row between 1:30 and 2:00. -
Every 90 sec. for 12 min (8 Sets)
2-3 P. Snatch with 2 sec. Pause in Catch Position (no tng)
12 min to work up in weight
3 Sets
3 OHS
rest 2 min
Every 3 min for 24 Min:
15/12 cal Bike
200m Run
>High effort on Bike & run
>scale bike and run as needed to finish sub 2:00 Min
Every 8 min for 32 min (you can start at every movement but keep the right order
1. 6 min Skierg for meters
2. 6 min Echo bike for distance
3. 1200m run (3 x 400m )
4. 6 min concept 2 bike for calories
3 sets
1x UB core complex : 10 Vups 8 tuckups 6 hollowrocks
1:00 HS hold practice or 20 wallfacing shoulder shruggs with good hollow pos.