10 sets of:
90sec. on 90sec. off
1. 200m run
then ME WB (20/14lbs)
2. AMRAP of:
10 alt. DB-Snatches (22,5/15kg)
7 T2B
5 Burpee over DB
4-5 Sets: (12-14 min TC)
- 4-8 kipping pullups/ Banded/ kipping Box pull ups
- 4-8 kipping HSPU/ Pike Box HSPU
(90 sek Rest)
> focus on technic & Position !
> scale individually
2 Sets for Quality:
- 15 strict pull ups (Banded/Box Supported)
- 20 Double DB strict Press
- 40 Hollow Rocks
> finish First exercise then Go to the Next one!
2 Sets:
- 10 cuban press
- 15 Band pull apart
(No Rest)
10min to work up to a 8RM Back Squat (technical max)
then
3x 8 @90-92,5%of 8RM
rest 2min
4 sets of:
4-8 strict HSPU (scale ROM, 2-3 neg. with 5-10sec. ecc. or 1 wall walk + 5-8 L-seated DB-press + 1 wall walk)
rest 30-60sec.
4-8 strict (wtd.) Chin ups @ 31X1 (scale to no tempo, light banded, 2-3 neg. with 5-10sec. ecc. or ring rows)
rest 30-60sec.
5min max distance Farmers walk (15m there and back)
- 10 controlled alt. shoulder taps for every time you need to rest (aim for a weight you can walk ~2min before putting the weights down for the first time) -
Build up to 1 heavy Complex:
- 1 Clean High Pull
- 1 Squat Clean
Then:
E2MOM for 10min:
1 heavy Complex
5 x 5 (ahap - good form!)
Weighted Plank hold
4x30sec (@60% bodyweight)
4 sets of:
8 Split Squats each side (with DB in hands)
rest 30 sec
6-8 SA Ring Row each side
rest 30 sec
30m Double KB Farmers Walk
3 sets of:
20-30 seated banded leg curls
20 reps band pull apart variations
rest 30-60 sec between sets
30min Amrap (In Teams of 2/ YGIG)
1. 12/15cal Echo Bike
2. 14/18cal Row
3. 12/15 cal Ski
4. 200m Run together
Moderat pace!
0:00-8:00
1000m row
Bike for cal rest of the time
10:00-18:00
750m row
Bike for cal rest of the time
20:00-28:00
500m row
Bike for calories rest of the time
30:00-38:00
250m row
Bike for cal rest of the time
Score is total calories