Every 4 min for 24 min do for time each part for each set (scale down properly to finish your sets in about 2 min)
1. 40 burpees
2. 400m run
3. 40 pullups
4. 400m run
5. 40 burpees
6. 400m run
7 sets (build up with good form)
1 pushjerk (2s pause in catch)
1 splitjerk (2s pause in catch)
rest 60-90s
AMRAP7
2 DB hang snatches each side (22,5/15)
10 A-Jumps (4"/2")
4 DB hang snatches each side (22,5/15)
10 A-Jumps
6 DB hang snatches each side (22,5/15)
......
5 sets (build up weight)
1.1.1 Powercleans
(rest15s between reps and 90s between sets)
EMOM8 (Build up weight)
1 Thruster
3 sets no rest
60s double KB FR wallsit
30s plank
4 x Death by (2x row, 2x echo bike)
4x 6xEMOM
#1 row (0:00 - 6:00)
girls: 5 - 8 - 11 - 14 - 17 - 20 cal
boys: 7 - 10 - 13 - 16 - 19 - 22 cal
– 2min rest
#2 bike (08:00 - 14:00)
girls: 4 - 6 - 8 - 10 - 12 - 14cal
boys: 6 - 8- 10 - 12 - 14 - 16cal
–2min rest
#3 row (16:00 - 22:00)
girls: 5 - 8 - 11 - 14 - 17 - 20cal
boys: 7 - 10 - 13 - 16 - 19 - 22cal
– 2min rest
#4 bike (24:00 - 30:00)
girls: 4 - 6 - 8 - 10 - 12 - 14cal
boys: 6 - 8- 10 - 12 - 14 - 16 cal
FOCUS:
- try to finish as fast as possible
- if you cant finish the cal till the end of the minute, use the cal from the minute before and try to hold it as long as possible
With a 45min running clock:
15min run (400m laps)
15min row for meter
15min C2-Bike for meter
- go at a consistent pace for each 15min piece (start at different stations) -
3 sets of:
5-8 ring body saw
into 30m suitcase carry (each side)
20-30sec. top or ring row hold
into 10-20 band pull aparts
rest 30sec.
Work on strict hspu variations
- box
- negatives
- full
EMOM6
15m farmers walk
AMRAP5
10 alt. jumping lunges on plate
5 burpees on plate
Each round progress your plate further and further.