Work on Hanstandwalk:
1) at wall:
- 15-30sec HS hold - active shoulders!
- HS hold: one leg away from wall and try to find balance
- walk on plate (10steps) OR only hand lift offs
2) Free: start With Partner Holding you feet; w/ PVC pipe; then free Handstandwalk (against wall); set a distance
3 rounds for quality:
12-16 alt. seated strict press
5x laying WVT w/ mini plates
30sec. Hollow hold - band underneath your back! (sc: 3x10sec)
rest 60sec
6 sets of:
90sec. on 2:30 off
1. AMRAP of:
14/11cal Echo Bike
14 DB-low hang Snatches (7 each arm - @22,5/15kg)
2. AMRAP of:
7 Goblet Squats @32/24kg
7 T2B
7 Burpees
- do not pace this one! Go for the max number of reps you can possibly get in the first two sets and try to maintain that score to the best of your abilities. -
7 sets (build up with good form)
1 x 3-position power snatch
(high hang/hang/floor)
+ 1 OHS
Rest 90s
4 sets
4-6 Muscle snatches
6-8 Sotts press (heels elevated)
Rest 60s
4 sets of:
6-10 DB- Bench Press @21X1
rest by feel
8-12 ring rows @21X1
rest by feel
3 rounds of:
1min Echo Bike for cals
1min KB-Farmers walk for meter (15m there and back)
1min DB-Front squats
rest 1min
In Teams of 2 (40 min AMRAP)
Buy in 400m run together
then:
7 rounds of
500 m row YGIG
Buy out 400 m run together
For the remaining time AMRAP
Echo Bike 25 cals YGIG (Switch as needed)
4 synchron Burpees
1) 4 sets of 2 reps:
overhead backward throw with slam ball or med. ball
2) Sandbag/Slamball on and around the box
- find max. possible weight
- in conga line
- 4 to 5 attempts
- work with 2 - 3 people at one box who are (more or less) equal in strength
4 Rounds - for quality:
- s.a. Plate hold 30 sec each side - only w/ ur fingers!
- s.a. KB OH walk 15m each side (if OH is not possilbe do FR carry)
rest 60 - 90 sec.