With a running clock:
@ 0:00
10min AMRAP of:
40 DU´s
12 KB-SDLHP (24/16kg)
8 Burpee over KB
12 alt. goblet rev. lunges (24/16kg)
@ 15:00
3 rounds of:
400m run
21 single arm KB-Thrusters (24/16kg)
12 Pull ups
- 10min cap -
For 12-15 min practice strict ring muscleups
1. Falsegrip ringrows + Ring top/bottom holds
2. Low Ring transitions + Ringdip (feetsupported if needed)
3. False grip ring pullups
4. Partner supported strict ring muscleup
5. Strict Ring Muscleup
Amrap7
1 wallclimb
(scale height) + 1 rep each round
10m walking lunges
(2x24/16) (5m back and forth)
Every 2 min for 8 sets do(16 min)
1 high catch PS
1 low catch PS or squat snatch
1 OHS
3 sets
6-8 SA DB OHS / Side
Rest 60s
8-12 supinated snatch grip bent over row
Rest 60s
4 sets of:
5-8 Back Squats
into ME seated banded leg curls (1sec. hold - shoot for 15-25 reps)
rest ~2min
3 sets of:
3min on 1min off
AMRAP of:
6 push ups
9 DB-P. Cleans
12 alt. Box step ups
in teams of 2
(*AFAP = as fast as possible)
AMRAP 30min
6sets of:
A) 9/6cal Echo Bike (AFAP)
B) row (easy pace! max. 60% effort)
4 sets of:
A) 12/9 cal Echo Bike (AFAP)
B) row (easy pace! max. 60% effort)
2 sets of:
A) 15/12 cal Echo Bike (AFAP)
B) row (easy pace! max. 60% effort)
2:00 rest
6sets of:
A) 9/6cal row (AFAP)
B) Echo Bike (easy pace! max. 60% effort)
4 sets of:
A) 12/9 cal row (AFAP)
B) Echo Bike (easy pace! max. 60% effort)
2 sets of:
A) 15/12 cal row (AFAP)
B) Echo Bike (easy pace! max. 60% effort)
2:00 rest
3 sets
50m Bearhug carry (150/100 pound)
Rest 60s
Banded triceps pushdown dropset
Rest 60s
24min EMOM
1. 45sec. Echo Bike for cals
2. 30s Handstandwalk (5m segments)
or shouldertaps
3. 45sec. DU´s
4. 30s slamball OH to ground slams (35/25)
Jumping BMU and handstand walk progressions
3 sets
1:00 wallsit
1:00 airsquats
1:00 rest
Sprints/ Buddy Carry in verschiedenen Positionen
focus: open up tight hips