EMOM 15
1. 10 DB-cleans + 10 DB-Shoulder to Overhead
2. 20 Doubleunders + 5 pullups
3. 20 wallballs
- 5min rest-
EMOM 15
1. 200m run
2. 16 toes to bar
3. 20 pushups
15 min to work on Handstand walk
1. If you do NOT have a Handstand on the wall yet:
- wall walk into challenging position and hold for sets of 10-15sec.
- also work on pike Handstands on box
- partner assistance on Handstand attempts
2. If you DO have Handstands:
- work on steps/shoulder taps in Box pike handstand
- work on shoulder taps in Handstand on wall
- work free with partner
10min AMRAP of:
4 Pull ups
4 KB-SDLHP @24/16kg
4 Box jump overs (24/20'' - step down)
8
8
8
12
12
12
...
- scale number of pull ups to 3-6-9-12... or 2-4-6-8... or to ring rows -
In teams of 3 (YGIG)
Buy in 5000m Bike Erg
AMRAP 25
30 cal Ski Erg
30 cal row
400m run together
Buy out 5000m Bike Erg
In 6-8 sets work up to a heavy single Snatch for the day. (not max! no fail!)
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 40%
5 @ 50%
5 @ 60%
2 sets
10-16 alt. Barbell FR walking Lunges
Rest 90s
Try to increase reps then weight if possible
Trapbar deadlifts + 3-5 dragonflags
Handstand taps
In teams do as fast as you can
1000m row
1000m ski erg
2000m C2 Bike