Amrap 15
20 wallballs
20 pushups
200m Medball run
- 5min rest-
Amrap 15
10 Devilpresses
10 pullups
10 DB-squatcleans
4 sets of:
3 OH-Med Ball slams
into 5 bent over Med Ball chest pass
rest ~30sec.
10 sets of:
pause Split Jerk (3sec. in dip and in catch) + Split Jerk
- start at first weight after empty bar and work up by feel but prioritize form! -
4 sets of:
5-8 single arm KB-Push Press (each side)
rest 60sec.
3 sets of:
10 pallof press (each side)
15 band pull aparts (1sec. hold)
- no rest -
AMRAP 40
In teams of 2 (YGIG)
1. 20/15 cal Echo Bike
2. 20/15 cal Ski Erg
3.800m run together
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
8-10 sets of:
90sec. on 90sec. off
1. 200m run (hintere Tor)
10 Burpees
ME KB-SDLHP @32/24kg (at least 20sec. of SDLHP each round)
2. 18/14cal row
15 C2B (scale as needed to be able to do unbroken every round)
ME DB-Thrusters @2x22,5/15kg (at least 20sec. of Thrusters each round)
Trapbar deadlifts + 10s Lsit
Handstand taps
In teams do as fast as you can
2000m row for time
While one partner is rowing the team has to hold a heavy kb