Work on Hanstandwalk Progression
Handstand at Wall: do small steps then try to do shouldertaps
Free Handstandwalk: start With Partner Holding you feet; With pvc pipe; then free Handstandwalk
Amrap 15min:
5 Med. Ball Wallslams each side
10 Burpee Ober Med. Ball
20 Med. Ball russian twist; 20 v-ups With Med. Ball in hands
In 12min do 8-12 sets of:
2 Hang Snatches
- start at first weight after empty bar and work up by feel but prioritize form! -
8min EMOM
1. 4 broad jumps
2. 30sec. pull apart hold
In 6min do as many 15m segments as possible in a Farmers walk.
Choose a weight that you can carry 2min+ without putting the weights down.
4 sets of:
1 jerk dip with paus
1 jerk drive
1 Split jerk with pause in split position
1 SJ
rest 45-60s
5 sets of:
1 clean pull
1 squat clean
1 FS
1SJ
rest 60-90s
200m dual KB cross body walk
6 sets of:
3 min on, 2 min off:
12 alt DB Snatches
12 Walking Lunges
Max cal row/ concept2 bike
Amrap of:
4-6 cal Echo Bike
6 Push ups
For Time: (TC 40 Min)
70 cal Echo Bike
70 cal Row
1200m Run together
50cal Echo Bike
50cal Row
800m Run together
30 cal Bike
30 cal Row
400m Run together
15 cal Bike
15 cal
200m run
>split as needed on Ergs
>run together (Switch as needed)
Every 90s for 8 sets
4 sets
3 tall Pushjerks (2s pause in catch)
3 tall Splitjerks (2s pause in catch)
(start with 1st weight after empty Bar and stay light)
4 sets
2 jerk dip squats
1 splitjerk (2s pause in catch) (up tp 80%)
All sets go from 90% of your 1RM
3 sets (+1kg-2,5kg from last cycle)
5 @ 45%
5 @ 55%
5 @ 65% (1 Atemzug oben / Cap at 15 reps)
2 sets
6-12 weighted Ring Pushups @21X1 (with chains)
rest 60s
1-2 legless ropeclimbs (start seated on the floor if 2 are easy)
rest 60s
(more reps before weight if possible)
Amrap7
2 target Burpees
100m run (hintere halle bis Sandkasten)
4 target burpees
100m run
6
100
8
.....
spinal movement and flow drills:
CARs
spinal waves
cat cow partner exercise
etc.