Every 4min for 24min (6 sets):
200m run
8 DB Hang Clusters @22,5/15kg
12 T2B
8 DB´s facing Burpees
- scale as needed to finish sub 2:30 consistently! -
In teams of 2 AMRAP30
Partner A rows for meters while Partner B runs 400m.
When Partner B has finished the run switch positions.
Goal is to accumulate as max meters as possible. Use the run as recovery and push the rower.
6 sets
1 high catch boxjump
rest 30s
Build up over 6 sets
3-3-2-2-1-1
rest 60-90s
Build up over 6 sets (start with last weight of part B
3-3-2-2-1-1
rest 60-90s
Tabata Russian twist
4 set of:
5 min on, 2:30 min off
1.
AMRAP of:
10 DB snatches
10 Wallballs
10 box jumps (soft landing) scale to step ups
2.
AMRAP of:
10 cal Echo bike
10 cal row
3.
AMRAP of:
10 ring rows
10 push ups
10 walking lunges
4.
AMRAP of:
10 cal row
10 cal Echo bike
EMOM12
4 sets
3 Splitjerks (start with 1st weight after empty Bar)
4 sets
2 Splitjerks
4 sets
1 Splitjerk (75-90%)
All sets go from 90% of your 1RM
3 sets
5 @ 75%
3 @ 85%
1+ @ 95% (ME/ Cap at 15 reps)
3 sets
5-8 DB Floorpress (1s at floor)
rest 60s
6-10 strict (wtd.) Chrinups
rest 60s
Try to increase reps first then weight!
5 rounds for time (TC 6 min)
16 heavy or high wallballs (30/20)
8 C2B