9 Sets of 90 sec on // 90 sec off
1. 15 KB swings
10 KB hang Clean and Press
ME remaining time Pull ups
2. AMRAP
10 KB SDHP
1 fence OH Carry
10 Goblet Squats
3. 200 m run
ME Du‘s for remaining time
In 4-6 sets work up to 1 Heavy set of:
3 Front Squats @RPE~9
Then 2x6 @ 80-85% of H3
3 sets of:
6 1,5 Bulg. Split Squats (contralat. Loaded - each side - 3sec ecc 1sec hold at mid range)
Rest 30-60sec
6-10 single arm DB-Floor Press (each side)
Rest 30-60sec
6-8 ring rows with 2sec iso hold in mid range on concentric and Eccentric
Rest 30-60
Increase reps first and then weight from last week!
Every 90s for 12 sets
4 sets
1 Frontsquat with 10s pause in bottom pos.
1 Splitjerk
4 sets
1 Frontsquat with 6s pause in bottom pos.
1 Splitjerk
4 sets
1 Frontsquat with 2s pause in bottom pos.
1 Splitjerk
5-4-3-2-1 Clean Pulls* (Build up weight)
* After each set of Clean pulls do 50m Double KB FR Carry and then rest 60-90s
4 sets of:
5min on 2min off
2min Echo Bike
2 rounds of:
6 double DB-GTOH
8 push ups
10 air squats
then
max meter Farmers walk in 15m lanes
in teams of 3:
accumulate as many calories as possible on 3 different ergometers
(Ski erg, Echo Bike, Rower, Bike Erg)
All work at the same time.
Switch ergometers after the run (2:00 / 4:00)
with a running clock:
0:00-16:00:
every 2mins run together 200m
- 2min rest
18:00-38:00
every 4mins run together 400m
Handstand hold / Walk and Beat swings (+ knee raises)
Konga Line Slam Ball on shoulder / Platform
In one big Team
10m Slamball carry as often as you can in 10 min
Big slamball = 30 points
MIddle slamball = 15 points
small slamball = 5 points
Whole body
- from bottom to top