Every 5min for 6 sets
6 T2B
14 Wallballs (20/14 lbs)
40 du’s
14 SA GTOH (22,5/15kg)
6 T2B
-> scale as needed to finish every set sub 3:30
Every 90s for 16 sets do (24 min)
4 sets
4 snatch pulls
1 Powersnatch
4 OHS
4 setse
3 snatch pulls
1 Powersnatch
3 OHS
4 sets
2 snatch pulls
1 Powersnatch
2 OHS
4 sets
1 snatch pulls
1 Powersnatch
1 OHS
3 sets no rest
10-12 controlled prone PVC OH presses
1:00 plank
5 sets
1.1.1.1.1 Snatches
(10s restbetween reps and 90s between sets)
4 sets
10-12 behind the neck Snatch grip pushpress with 3s ecc.
Rest 30s
10-12 banded tempo snatch grip DL (3333)
Rest 30s
Every 6min for 24min (4 sets):
2min Echo Bike
then 2 rounds of:
6 double DB P. Cleans
6 double DB-Front Squats
6 double DB-P. Press
35 MINUTES
you all work together!
your goal is to accumulate as many cals as possible on 1 SKI ERG!
A) 200m run + ME on SKI ERG
B) when A starts on SKI ERG, B runs 200m
C) all the others:
alt. ECHO BIKE and ROW
start with 4 cals
+ 1 cal each round!
(each of u work with ur own echo bike and rower!)
REST:
- after SKI ERG till the runner comes back
3 sets of:
30m Zercher carry (15m there and back - Barbell or Yoke)
rest 30sec.
8-15 KB-Triceps ext. on Bench
rest 60sec.
16 sets of (4 rounds):
1min on 30sec off
1. Row for cals
2. Burpee BJ (24/20“)
3. AMRAP of: 10 T2B and 10 KBS (24/16kg)
4. Goblet Squats (24/16kg)
- aim for consistent reps for all movements in all rounds, pace it accordingly -
Pegboard skill + handstand walk progressions
Backsquats
Amrap10
1 tireflip in teams
100m run
FOCUS ON:
shoulder
spine