12-15 min to work on the following:
- HS hold
- HS shoulder taps (back to wall)
- Box walk arounds
- PVC partner ass. HS walk
--> btw. HS sets practice ~45s DUs
In Teams of 2:
21 15 9
- Pull ups (sc.: banded, jumping, ring rows)
- HSPU (sc.: ROM, pike push ups, push ups [elev.])
- (both) 50 DUs (max. 45s)
TC 12min
2x 6 close grip Bench press with 3sec. ecc. @~RPE 9
Rest 2-3min
- in sets of 6 reps work up to two heavy sets (~RPE 9) of 6 close grip Bench Press with 3sec. eccentric -
3 sets of:
6-10 single leg squats (each side - lateral on box - scale ROM or add load in goblet pos. as needed)
Rest 30-60sec.
6-10 single arm KB-press (each side)
Rest 30-60sec.
6-10 3-point DB-rows (each side)
Rest 30-60sec.
5 sets
1.1.1 Frontsquat with 2s pause in bottom + Pushpress
rest 10s between reps and 90s between sets
5 sets
1 Frontsquat with 2s pause + 1 pushjerk
rest 90s
For time (TC 5)
30 alt. HEAVY SA DB cluster
8 sets of:
2min on 2min off
1.
12 DB-Front Squats
12 Ring rows
max cal row in remaining time (sub with C2-Bike)
2.
12 alt. Box step ups (add DB if BW is too light)
12 DB-P. Press
max meter Farmers walk in remaining time (15m there and back)
5 sets of
3min easy pace
2min moderate pace
1min fast pace
2 min rest
- Bike: goal is to find a wattage u can hold over all sets on the different paceing levels with the same cals as outcome
- Row: goal is to find a strokerate u can hold over all sets on the different paceing levels with the same cals as outcome
Devide the group.into two teams:
Team A:
15 min to max out SA Deadlift
Team B:
15 min to find a heavy sled Push and Pull complex (each for 20 m)
Swap after 15 minutes
In teams of two - AMRAP 10
- 10 burpee over SB
- 10 bearhug SB squats
- 10 SB over shoulder