Every 4min for 24min (6 sets):
200m run
8 DB Hang Clusters @2x22,5/15kg
12 T2B
8 DB´s facing Burpees
- scale as needed to finish sub 2:30 consistently! -
For 12-15 min Practice Handstand + Handstand walk Variations
1. Wallclimb with good hollow position
2. Kick up to Handstand with good hollow p.
3. Side leaning on wall / pike on box
4. Shoulder taps on wall / pike on box
5. Plate climbs on wall / pike on box
6. Partner assisted
7. Pick a distance and accumulate meters
Amrap12
3 SA DB hang pc each side(22,5/15)
3 SA DB thruster each side (22,5/15)
200m run
6 SA DB hang pc each side(22,5/15)
6 SA DB thruster each side (22,5/15)
200m run
9 SA DB hang pc each side (22,5/15)
9 SA DB thruster each side (22,5/15)
200m run
.......usw
Every 90s for 12 sets
4 sets
1 strictpress
1 pushpress with 5s pause in dip
1 splitjerk with 5s pause in catch
4 sets
1 pushpress with 3s pause in dip
1 splitjerk with with 3s pause in catch
4 sets
1 splitjerk
3 sets
6 heavy jerk dip squats @ 110-120% of Jerk
8-10 knee supported db rows
Rest 90s
5 sets of:
5 Front squats
rest 1-2min
10min AMRAP of:
3 DB-Thrusters
3cal row
6 DB-Thrusters
6cal row
9
9
12
12
...
In teams of 2:
Buy in: 120 cal Ski Erg (split as needed)
AMRAP 20:
400m run together
15cal Row (YGIG)
400m run together
15cal Echo Bike (YGIG)
Buy out: 120cal Ski Erg (split as needed)
Every 60s for 10 sets
1.-5. P. Clean + Clean
6.-10. Clean
start at first weight after empty bar and work up by feel (maximum 85% on the last clean)
All sets go from 90% of your 1RM
3 sets
5 @ 40%
5 @ 50%
5 @ 60%
2 sets
5-8 nordic hamstring curls (work with a partner - slow ecc. + 2sec hold just before weak point then push up off floor)
rest 90sec
- aim for more reps with the same variation or slower or more controlled ecc. -