- big kip into chair position
- jumping BMU
- banded BMU variations
- supported
Amrap10 for Quality
5 pushups
1 wallclimb
5 ring rows
1 strict chinup
5 V-ups
1 strict T2B
3 sets of:
3 rom. DL with 4sec. ecc. @1-2RIR
rest 2-3min
3 sets of:
6-10 landmine Press with 3sec. ecc. (each side)
rest 60sec.
4-8 (wtd.) chin ups (scale to banded, 2-3neg. with 5-15sec. ecc. or ring rows)
rest 60sec.
Try to increase reps/weight/difficulty if possible if you did this session last week!
3 sets of:
8-12 pistols/skater squats/quad focused rev. lunges (each side - wtd. in goblet pos. if necessary)
rest 60sec.
- aim for more reps than last week or go to a more difficult variation if you already did the highest number of reps in that range last week. -
5 sets of:
1.1.1.1 Power sntaches
rest 10 btw. reps and 90s btw. sets
3 sets of:
3 snatch grip behind the neck press + 3 OHS @ 42X2
rest 90s
3 sets of:
8-12 Bulg. split squats with controlled ecc. (DB in contralat. hand)
rest 30sec. btw legs rest 60sec. before presses
6-10 DB-Floor press @21X1
rest 1-2min
5 rounds of:
10cal row
10 single arm KB-Thrusters (5 each arm)
10 ring rows
3 sets
2:00 skierg starting with a 15s sprint for calories
1:00 rest
2:00 C2B starting with a 15s sprint for calories
1:00 rest
2:00 Row starting with a 15s sprint for calories
1:00 rest
2:00 Echo Bike starting with a 15s sprint for calories
1:00 rest
Try to go hard for the first 15s of each interval and then go for a medium and sustainable pace till the end!
AMRAP40
500M skierg
400m run
500m row
400m run
1000m C2B
400m run
Start at different stations in the class. Keep your heartrate below 150 all the time!
4 sets of:
- 8-12 reps
rest 90s
if too easy, elevate rear foot 2"
- contralateral pattern
- contralateral pattern + push up
- contralateral pattern + forward reach
- forward reach + push up
- stay low (arms close to chest)
3 sets of
- 6-8 singleleg rom DL/leg (loaded unilaterally)
rest 30s btw. legs