Double Under‘s Practice

20min to work through:
- single unders
- tempo single unders
- high jump & double tap
- double - single - double -…
- double unders
- ADV.: 10-20-30-…-100-90-80-…10
Rest as needed

„Mini Cindy“

10min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Core Finisher

100 Sit Ups For time
T.C. 4min

Front Squat

4 sets of:
5 Front Squats @ RPE 9
rest 2min

Lower Body Assistance

3 sets of:
16-20 walking lunges with 2xDB´s in hands
rest 90sec

Upper body strict gymnastics

5 sets of:
1-2 legless ropeclimbs (sc: height and/or legless RC var.)
6-10 strict HSPU (sc. ROM, 2-3 negatives with 5-10sec. ecc. or Box HSPU)
rest 60sec.

Snatch Overhead and bottom strength

3 sets
5 pressing snatch balance

3 sets
5 snatch balance without moving feet

6 sets
1 snatch balance with moving feet

6 sets
1 OHS

Accessories

3 sets
15 facepulls
15 banded pull aparts (sup.)
15 no weight reverse flys
Rest 45s

5km Ski Erg in Teams

in team of 3 to 4 people:
accumulate 5km on the ski erg as fast as possible
Person 1: 250m ski erg - (fast)
Person 2, 3, 4: echo bike - (moderate)
switch when person 1 is done on the ski erg
T.C. 25min

Finisher @ Echo Bike

Zercher Carry

15min to build up a heavy weight you can carry for 15m

Reduce weight to 80%
4 Rounds
2x15m Zercher Carry
5 Strict Press + 5 Push Press @2xDB (RPE 8-9)
2-3min rest between sets

Rogue Challenge „Bear Hug“?

Hold your sandbag as long as possible.

M:200lbs/70kg
F:150lbs/68kg