24min AMRAP of:
200m run
16 WB (20/14lbs)
200m run
14 alt. DB-Snatches (22,5/15kg)
200m run
12 T2B
6 alt. sets 3:00 on // 2:00 off
1.
500/450m row + ME burpees over rower rest of the time
2.
AMRAP "Cindy"
5 pullups
10 pushups
15 Airsquats
Pace yourself so that you can be consistent over all sets!
2x 4 (2xHang Snatch/ 2xSnatch)
2x 3 (2xHang Snatch/1xSnatch)
2x 2 (1xHang Snatch/ 1xSnatch)
- 60-90 sec rest btw.
5x3 reps
-60 sec rest btw.
3 sets no rest
10 banded Strictpress into OH Squats
10 banded dislocations
10 band pull apart
4 sets of:
5-8 Front Squats with 3sec. ecc.
rest ~1min
5-10 push ups @21X1
rest ~1min
2-4-6-8-10
DB-Clean and Jerks
- 10 alt. Box step ups after every round -
Rowing Technique Drills:
- arms
- arms + core
- arms + core + legs
- legs
- legs + core
- legs + core + arms
- arms over thighs!
- 20/22/24/28/30 strokes per minute
5:00 @20s/m
200m run
4:00 @22s/m
200m run
3:00 @24s/m
200m run
2:00 @28s/m
200m run
1:00 @30s/m
1000m run
T.C. 25min
3 sets of:
30m Farmers walk (15m there and back - KB,DB or Farmers walk Handles)
10-20sec. Top of ring dip supp. hold
30m Farmers walk (15m there and back - KB,DB or Farmers walk Handles)
10-20sec. Bottom of ring dip supp. hold
rest 1-2min btw sets
8 sets of:
2min on 1min off
1. AMRAP of:
15/12cal Echo Bike
12 double KB-Clean and Jerks @2x24/16kg (scale weight as needed to be able to finish unbroken)
2. AMRAP of:
8 T2B
10 push ups
12 alt. pistols
- aim for consistent rounds/reps for all sets! -
Ropeclimbs with legs
- start seated with rope on pullup bar
- hanging on pullup bar
- standing regular rope
Emom6
4-6 gobletsquats with 3s ecc.
(Choose between 6/8/12 kg kb)
Amrap8
50m farmers walk
10 knee raises ( kipping)
5 burpees over KBs
Full Body Stretch
- from top to bottom