with a running clock (30min)
80 partner WB 6min
200m Med Ball run (each)
60 synchr. s. a. DB Snatch @22,5/15kg
200m Med Ball run (each)
40 synchr. rev. Lunges w/ 1 DB @22,5/15kg
200m Med Ball run (each)
20 synchr. s.a. Devils Press @22,5/15kg
remaining time ME Burpee o. DB (YGIG)
~15min to work through:
- beat swings
- kipping beat swing
- knees to chest
- kicking TTB
- TTB (opt. straight legs)
--> work in sets of 1-5 reps
--> 45s Double under practice after every set or every second set if happy with DUs technique
advanced:
capacity training: 5 sets of
- X TTB + 45 DUs
AMRAP 12
- A: 45 DUs (max. 40s) // B: 90° squat hold --> switch
- 30 partner WB
- 15 synchro TTB
- A:10 SA KB strict press (24/16kg)// B: active hollow hang --> switch
Every 3 min for 24 min (8 sets)
2 wallclimbs
4 strict pullups (scale horizontal bar rows)
6 alt. DB hang cleans (30/20)
8 DB facing Burpees
10 wallballs (20/14)
Go hard each set! Scale to finish sub 2:00!