5 rounds of:
400m run
20 wallballs
20 Db DB-snaches (25; 20)
5 Wallwalks
Timecap 35min
2x 5 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 5 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.
- Increase weight / reps / difficulty if possible from last week. Only increase weight if you managed to reach the upper rep range for each set last time. Otherwise try to do more reps with the same weight! -
Amrap 35
In teams of 2
1. Partner A runs 200m Medball run
2 Partner B max cal Ski Erg
- switch after the Medball run
3. 800m run together
-goal is to keep a consistent pace!
10min var. skill practice
- chosse one skill (preferably Ring or Bar MU, HSPU or Butterfly C2B), that is your biggest weak point and work on weaknesses during the movement and try to correct them in small sets of 1-5 reps
- you can still accumulate some volume by doing a lot of sets of 1-5 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
- second option is to choose a time based approach (every 30sec. X reps etc...) to practice an already technically improved movement with a little more fatigue
30min EMOM
1. 18/14cal row
2. 8 Hang Clusters @ by feel (choose a weight you can possibly keep unbroken for all rounds)
3. 30 DU´s + 15 T2B
4. 12 Bar facing Burpees
5. rest
- scale reps as needed to be able to finish this! You can challenge yourself and if you give it all you have and only complete 5 rounds, that is also fine! -
5 sets
1 lane Walking lunges
10 partner medball situps
60s rest
Sprints from from different starting positions