AMRAP25
800m run
50 double kb deadlifts (2×24/2×16)
400m run
30 double kb Hang cleans
200m run
10 double kb STOH
Individual Progression
Individual Progression
3 sets of:
5-8 strict press
rest 60sec.
6-8 Bulg. split squats @31X1 (DB´s in hands)
rest 30sec. between legs and 60sec. between sets
- @ RPE 8-9 for both and all sets -
21-15-9 of:
Burpee BJ over (24/20'')
DB-P. Cleans (2x22,5/15kg)
- 6min cap -
4 sets
8-10 banded russian kbs
Rest 60s
In 10 min quickly build up a moderate heavy musclesnatch (no fail!)
Then do 1 rep emom5 @ that weight
EMOM10
1 Hang snatch with 2s pause in bottom position
5 min each station/teams of 3-5:
1. 10m "heavy" prowler push
2. 5-8 push ups
rest 2-3 min between
3 sets of:
20 sec. bent over iso plate row
10-15 pull aparts
rest 30-60sec.
3 sets of:
20-30 banded leg curls
30-45 sec. glute abd. walk
5 Sets, Every 7 min for 35 min
400 m Run in Team
50 Cal Row YGIG
Max Cal Echo Bike YGIG
Score: Total Cal's on Echo Bike for 5 Sets
6 sets of:
3-6 Sandback cleans
- rest 2‘ -
3 sets of:
50m Farmers carry (2x plates)
5 KB-Press/side (heavy)
10-20 Sandback alt. rev. lunges
- rest 2-3‘ -