AMRAP25
10 Shuttle sprints (wall to fence = 1 rep )
5 Pullups + 1 each round
5 Pushups + 1 each round
5 V-ups + 1 each round
Every 5 min for 25 min
200m run
16 wallballs
12 russian KBS (24/16)
8 Burpee Pullups (You can jump into pullup // scale to burpee + 3 beat swings)
Scale properly to finish the 1st set sub 3.30 min.
Every 90s for 10 sets do
5 sets
2 x 1 1/4 Frontsquats + 1 splitjerk
5 sets
1 x 1 1/4 Frontsquats + 1 splitjerk
5 sets
6 heavy Jerk Dip squats with 2s pause in bottom position with 120-130% of max jerk
rest 60s
1.) All out test @ echo bike and rower
–> use 50% of this number for the following workout
2.) WOD
6x 2min @ echo bike, 30sec rest between
2:30 rest
6x 2min @ row, 30sec rest between
6min to work up to a max Snatch for the day (stop after second fail at the same weight or after 6min)
then
In 5min max Snatches @ 90% of 1RM for the day
4 sets of:
2-4 Front Squats @ RPE 8-9
rest 2min
- start with a weight you can possibly get 4 reps with an RPE of 8-9, then keep the weight and reduce reps as needed to stay at RPE 8-9 -
10min AMRAP of:
10 DB P. cleans (2x22,5/15kg)
10 C2B
10 alt. DB-FR rev. lunges (2x22,5/15kg)
10 strict HSPU - scale reps down to 5 and only reduce ROM if you are not able to do any reps or would have to rest too long between reps
Work on strict hspu variations
- box
- negatives
- full
EMOM6
15m Mixed Rack FW
In teams of 2-3 do AMRAP8
4 shuttle sprints each
8 synchro goblet squats
4 shuttlesprints each
8 synchro Burpees
improve your hip mobility