Amrap10
5 pullups (scale to hor. Bar rows)
10 hand release pushups (scale to knees)
15 airsquats
Rest 4 min
Amrap10
10 Burpee broadjumps (3/2/1 mats)
200m run
2 x 3 pause Front Squats @~RPE 9
Rest 2-3min
- in sets of 3 reps work up to two heavy sets (~RPE 9) of 3 Front Squats with 3s pause in bottom position -
3 sets
12 -16 alt. DB reverse Lunges with DB im FA pos.
Rest 60s
6-10 (wtd.) Ring dips @ 21X1
(sc.: par. Pushups / elev. Pushups)
Rest 60s
1-3 legless Ropeclimbs
(sc.: 3-5 rope pullups / 2-3 hor. RC)
Rest 60s
Increase weight / reps / difficulty if possible from last week
In teams of 2
25min AMRAP of:
A: 15cal Echo Bike
B: works on AMRAP:
5 horiz. bar rows
10 Box push ups
15 air squats
(pick up where your partner left off)
- rest 1min when each partner did 15cal on the bike -
5 sets
10 alt. Banded pistols
6-8 x global flexion holds with partner
Amrap5
8 horizontal bar rows
4 burpee broadjumps (3/2/1 mats)
Rest 2 min
Amrap5
8 hand release pushups
50m run