8 sets 2 min on // 2 min off
1.
AMRAP
15 wallballs (9/6)
10 DB hang pc (2x22,5/15)
5 DB facing burpees
2.
100 doubleunders (max 60s)
ME wallclimbs rest of the time
(scale height)
5 sets (build up with good form)
1.1.1.1.1 Powersnatch
Rest 10s between reps
Rest 90s between sets
Emom8
1 powersnatch
1 OHS
3 sets
50m KB bottom up 90° walk
Rest 45s
3 sets of:
5 Front Squats with 3sec. ecc.
rest by feel
6-10 (elev.) push ups @21X1
rest by feel
6-10 ring rows
rest by feel
3 sets of:
20-30sec. glute bridge hold into 8-12 glute bridges (optional DB on hip)
15 Facepulls (1sec. hold)
10 scap push ups
30sec. pull apart hold
ME banded Triceps push downs (shoot for 15-25 reps)
AMRAP 15 min
100m - 200m - 300m - ....
Row
+ 200m easy Run after each Round
[3 min Rest]
AMRAP 15 min
2 - 4 - 6 - ...
cal Echo Bike
+ 200m easy Run after each Round
3 sets of:
20m single arm Farmers walk (each side - switch starting side each round)
into 40m Farmers walk with both arms
rest 30sec.
8-15 KB-Triceps ext. on Bench
rest 60sec.
24min EMOM
1. 45sec. Echo Bike for cals
2. 30sec. sandbag cleans @150/100lbs
3. 45sec. DU´s
4. 15-20 WB (20/14lbs)
Handstand hold / Walk and Beat swings (+ knee raises)
Slamball over yoke/box work
In one big team
50m slamball/sandbag carrys
Small = 10
Middle = 20
Big = 30
Sandbag = 40
- tall kneeling thorax opener with orange band 3*5-8 /side
- wallsit + hand slides 3*5-8
- black roll thorax/shoulder opener 3*30-45s
- thorax extended cat cow
- shoulder rotations (orange band) 3* 5-8
in teams of 2 - demonstration of mobility in the form of a game: MOBILITY TWISTER
~10 min