Practice T2B:
- jump into Hollow/ Arch
- jump into half Toes Raises
- practice multiple knee raises/ leg Raises in Kipping Swing (individual Target)
- practice X-rep unbroken T2B
while u rest from the T2B try the "foot placement" on the rope
- sit on the box and stand up
- try to be on the rope for at least 3-5 times today
methodes: A) J-Hook B) stomp
6 sets of:
3min on 1min off
1. 400m run
max cal Echo Bike
2. 400m run
max cal row
- work with a partner and alternate between 1. and 2.! Aim to keep the running pace consistent and shoot for max cal on the ergs but try to get 1-2cal more on each round! Scale running distance accordingly to keep the run sub 2:00! Remember, this is not an all out effort, you get to rest only one third of your working time! -
Every 2:00 min for 14 min
1 high hang clean
1 FS
1 hang clean
1 FS
1 tng clean from floor
Every 2:30 min for 10 min
1 PC
30s static jerk dip squat
1 Pushpress
30s static overhead hold
8-6-4-6-8
Deadlift (no TNG)
5 sets of:
250m row (~1min)
16-14-12-10-8 of:
DB-P.Press
DB-Front Squat
rest 1min btw sets
Every 5 min for 7 sets (35min)
1. 45s row
2. 45s EchoBike
3. 45s. Ski
4. 200 m run (sub 1 min)
1min Rest
- start @80% intensity for the first set an hold the same calories over all sets
3 groups: 3 to 4 people (who are nearly as strong as u are!)
each AMRAP is in Conga Line:
#1 sled pull + heavy plate carry 30m @10/15kg
person B starts when person A is done with the sled pull
- 2min rest
#2 3xTire Flip in Conga Line - rest as needed
- 2 min rest
#3 3-5 Sandbag Squats (68/45kg) + hold 15-20sec
- 2min rest
and repeat it all!
6x E2MOM: 1min ON, 1min OFF
2 Groups:
A) weigthed Plank hold
B) banded OH walk
then switch