15 min to Practice through the progressions:
1. 1-2 HS Walk Around the box (on knees/on feet)
2. 6-10 Wall facing Alternative Hand elevation/ Shoulder Taps
3. 6-10 alt. Hand elevation/ shoulder taps in normal Hs Hold (on the Wall)
4. 6-10 alt. Walk IN-OUT on Plate (on the Wall)
5. practice Baby Hs Walk steps against the Wall
6. Free Hs Walk (PVC Pipe/ with partner)
> Flow through these progressions.
> Rest as needed
4 Supersets:
6-8 strict Hspu/ Pike Box Hspu
8 Hand release Push ups
16 Dbl DB Seated z-Press (moderate Load)
(90 sek Rest)
>Flow through the exercises without rest, but focus on quality!
40min running clock:
800m run @ low-moderate intensity
30sec. sprint on Echo bike or Rower (alternating per round with a partner)
- go at a consistent running pace for 40min on the 800´s and at the highest intensity on the 30sec. sprint for each set (aim for the highest pace you can maintain for 20-30sec.) -
6 sets of: 5, 4, 3, 3, 2, 1 repetitions
60-90 sec pause in between sets
halt for 2 sec above knees before snatching
3 sets of: 3 snatch balances + 3 OH squats
30-60 sec pause in between sets
reduce weight from last rep of Part A) by 20-30%
single arm upside down KB press:
3 sets of 5 reps per side
no pause in between sets
4 sets of:
6 seated DB strict Press each arm
rest by feel
8 Bulgarian Split Squats (with DB)
rest by feel
8-10 DB Lat Pull over
rest by feel
12 min AMRAP:
10 alt. Lateral lunges
12 cal Ergometer of your choice (row, echo, concept 2)
10 Double DB Hang Clean
-30 sec rest after every round-
5 sets of:
6min EMOM
1. Xcal C2-Bike
2. X or Ycal Row
3. X, Y or Zcal Ski
rest 2min between sets
- choose a number of cals for each erg and try to hold on for all 5 sets. Go rather conservative! -