AMRAP24
3 lanes walking lunges w. KBS in farmers positon (2x24/16)
50 Vups/tuckups
2 lanes walking lunges with kbs in FR position
40 Burpees
1 lane walking lunges with kbs in OH position (singlearm if mobility is insufficient or FR)
30 strict pullups
(1 Lane = 1x wall to fence)
Individual Progression
Individual Progression
Ring Supported Static Holds
Every 2:30 for 5 sets build up:
4 Front squats with 2sec iso hold in bottom pos.
(Start @ RPE 7 and finish with RPE 9 )
3 sets of:
3-5 strict pull ups + 5-10 kipping/butterfly pull ups/C2B
(scale with banded strict or ring rows + kipping movement - arch and hollow)
Rest 30s
10-20 Par. Push ups with 3sec. ecc. (feet on small box or bench - focus on tight core and scap protraction at the top)
(Scale with feet on floor, normal speed ecc. or elev. hand pos.)
Rest 60s
3min of gymnastics swim
Build up a heavy set of 3 UB hang powercleans in 12 min
Then do 30 powercleans from floor at 90% of above in quick singles! TC 5 min
5 sets
8 jerk dip squats with 2s pause in bottom (go heavy!)
3 sets of:
5-8 DL (no Tng)
rest 30-60 sec.
8-12 s.a. DB-press, each side (seated on box)
rest 30-60 sec.
4 sets of:
20 air squats
40m farmers walk
10 push ups
10 alt. DB-snatches
rest 1 min.
2 Sets:
@ moderate pace:
2 min Row
2 min Bike
400 m Run
(2 min Rest)
@moderate-fast pace:
1 min Row
1 min Bike
200 m Run
(2 min Rest)
@all-out:
30 sec. Row
30 sec. Bike
100m Run
(4 min Rest btw sets)
In Teams of 5 (rotate through):
15 min to find a heavy Single with 5sec. Hold at top position.
In Teams of 3/4: 3min on/3min off
1. 15m Heavy Yoke Carry
2. 15m Heavy TrapBar Carry
3. 15m Heavy Double KB/DB Frontrack Carry
Partner A: Carry
Partner B: Sandbag Squats
Partner C (D): Rest