4x5min: (2x DUs, 2x RC)
Double Unders:
- jump and double clap
- 3 SUs + 1 DU
- 3 SU + 2 DU
- .... + x DU
ADV: 5min EMOM 50 DU's or every 30" 10 Du's
Rope Climb:
- foot placement @ box
- stand up
- hang + foot placement
- way down
- try to climb up
- can you reach the top?
12min AMRAP for quality
10m bear crawl (5m forward, 5m backward)
6 strict T2B (sc: knee rais)
20 russian twists (15/10kg plate)
12 pistoles (6r/6l)
3 sets of:
8 alternating underhand medball throws with a partner (4 throws each)
rest ~30sec.
5 sets of:
pause P. Snatch (3sec. just above knee) + Hang Snatch
- start at 65% or third weight after empty bar and work up by feel but prioritize form! -
4 sets of:
3 H.P. Snatch + 3 bnk Push Press + 3 OHS @ by feel
rest 60sec.
3 sets of:
5 KB-windmills (each side)
- rest as needed -
Emom8
1 hang clean pull + 1 tall clean
Rest 2 min
Emom 6
1 hang clean
Rest 2 min
Emom4
1 clean from floor
4 sets
1 min on // 1 min off
ME double KB bottom up presses with 3s pause at 90° in concentric and eccentric
3 sets of:
10-16 seated alt. DB-press
rest by feel
8-12 single arm DB-row on bench (each side)
rest by feel
15min EMOM
1. 40sec. single arm DB-H. C+J (20sec. each arm)
2. 40sec. alt. Box step ups
3. 40sec. Echo Bike
Teams of 2
6 alt. sets of:
3 min on / 1 min off Bike and Ski
1. Ski
2. EchoBike
-Partner A starts with a 10 sec sprint, than Partner B does the same. After the sprints you try to get as many cals as possible. Switch after max. 8-10 cals, u can also split earlier
- set a benchmark with the cals that u made together in your first set. Goal is to increase the cals in every set
4 min Rest
10 min AMRAP Row and Run
Row as many meters as possible and split as needed
-> after every 500 m u do a 200m run together
Group A:
FRONT RACK HOLD
5x 15 sec hold @120-150% of 1 RM Front Squat
1:30 - 2:30 rest
while group A is doing front rack hold
Group B:
HAND OVER HAND SLED PULL
work up in weight for 1 heavy lane hand over hand sled pull
in teams of TWO
3x 4min AMRAP | 2min rest
#1 AMRAP
20 Partner Deadlifts (heavy!)
in remaining time:
YGIG: max. reps Box Step overs (w/2x KB or DB)
2 min Rest
#2 AMRAP
20 Partner Deadlifts (heavy!)
in remaining time:
YGIG: max. reps S2OH (w/2x KB or DB)
#3 AMRAP
20 Partner Deadlifts (heavy!)
in remaining time:
YGIG: max. Distance 1KB OH + 1KB Farmers Walk (w/2x KB or DB)
use the same KBs/DBs for every AMRAP!