24min AMRAP of:
200m run
16 WB (20/14lbs)
200m run
14 alt. DB-Snatches (22,5/15kg)
200m run
12 T2B
3 sets of:
3-6 (wtd.) Cluster Chin ups (with 15-20s rest between reps @2-4RM
(scale with 2-4 neg. Clusters with 5-10sec ecc, cluster iso holds for 5-10sec. - or feet supp. Iso hold)
Rest 60sec
4-8 (wtd) Ring Dips
(scale with 2-3 negatives/low rings feet supported/Box Dips)
Rest 60sec
Amrap8
4 double KB thruster
(2x24/2x16) + 2 reps each round
8 T2B
(Scale reps or height)
3 sets with empty bar or light weights
6 hang muscle snatches
6 snatch balance
(focus is on hip extention and speed under the bar)
5 sets
1.1.1 Snatches
(15s rest between singles / 90s between sets)
3 sets
1.1.1.1.1.1 Snatch pulls @ last weight of today +
rest 10s between singles and 90s betweens sets
3 sets of:
30sec. wall-sit
into 8-15 goblet squats
intro ME seated banded leg curls (shoot for 20-30)
rest ~2min
3 sets of:
2 rounds of:
8cal Echo bike
10 push ups
12 alt. DB-Snatches
rest 2min btw. sets
In Teams of 4 or 3:
Accumulate as many calories as possible on 4 or 3 ergometers:
Ski erg, Echo Bike, Rower, Concept 2 bike
- All work at the same time! Find a consistency pace!
- Every 2mins one person has to run 200m w/ heavy Med Ball (30/20lbs).
- Switch ergs after everyone of your team has run once.
3-4 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
Aim for a little bit longer holds than last week (but only with near perfect form!) and go up in weight for carry, or switch from KB to DB etc...
24min EMOM
1. 18/14cal row
2. 20 WB (20/14lbs)
3. 60 DU´s
4. 4-8 Sandbag cleans @150/100lbs
- scale reps as needed to be able to finish the EMOM with consistent reps! -
Pegboard Skill and Strength
Bearhug squat ladder
5 reps each at 8/10/14/16/20/25/30/35/50 pounds
in teams of 2/3 do
AMRAP7
Skierg for Meters while the others go for amrap 5m bearhug carry
Switch every 100m on skierg
90/90 seat
cossack leg fold + sit down
kick through in long lunges
straddle leg lifts
half frog
hurdler stretch
Child Pose
cat + cow
lying leg pull in
lying leg Twists
glute bridge
seated twist
quadruped leg and arm raise
knee 3 chest stretch