EMOM x 12
#1 8 T2R (4 kipping + 4 strict) sc: knee raises
#2 8 push ups + 4 burpees
#3 40 air squats
#4 rest
In 12min do 8-10 sets of:
pause P. Snatch (2sec. pause just above knee and in catch) + Hang Snatch
- start at first weight after empty bar and work up by feel but prioritize form! -
5 sets of:
4 forward jumping medball chest pass (alt. reps with a partner)
then 6 alt. v-ups + 6 tuck-ups + Hollow rocks
rest 60sec.
3 sets of:
15m single arm KB-OH carry
15m single arm KB-FR carry
15m single arm KB-suitcase carry
then switch arm
no rest btw sets
(if OH position is insufficient do 20m FR and suitcase!)
Every 90s for 10 sets do
2 sets each
1 pause clean (5/4/3/2/1s pause in catch)
1 pause jerk (5/4/3/2/1s pause in catch)
4 sets
8 tall kneeling landmine rotations
Rest 30s
8 explosive landmine presses each side
Rest 30s
4 sets of:
6-10 DB-Bench Press
Rest by feel
6-10 3-point DB-rows (each side)
rest by feel
15min AMRAP of:
8 push ups (elev.hands)
12 (DB) walking lunges
250m row/500m C2-Bike
AMRAP40
Teams of 2
2 rounds of:
15/12 cal EchoBike
then
400m run together
2 rounds of:
18/14 cals Row
then
200 m run together
1 round of:
12/10 cals Ski
then
200m run together
- when Partner A finishes his cals Partner B starts and Partner A has rest
- go hard on the ergs
- find a smooth pace for the run so you can finish together
in groups of 5 do the following exercises to earn as many points as possible for ur group
1) bear hug carry max meter (68kg/45kg)
in conga line
T.C. 8min
2) plate hold - only with your fingers (2x 15kg/10kg)
each one of the group
as long as possible
3) 2 persons: synch. 6 DLs + 6 OH walking lunges w/ 2 DBs (30kg/20kg)
one DB is on ur shoulder the other one in OH position
switch sides after 3 reps
in conga line
T.C. 12min
4) Hammer hold (1xDB: 20kg/15kg) max time
- hold the DB in front of ur chest (at shoulder height) with straight arms
5) tug of war
5 attempts
–> Count ur points to find out who is the stronger group?