15 min to work on Pull ups:
- 8-10 kipping Swings
- 3-5 kipping Swing + Hip Drive
- 3-5 Box supported kipping/ Butterfly pull ups
- 3-5 x 1/2 kipping pull ups
- x-reps (Banded) kipping pullups
- Baby Butterfly pull ups
- x- reps Butterfly pull ups
AMRAP 15 min:
5 strict pull ups (feet supported/ Ring Rows)
10 Push ups
15 air squats
8 sets of:
90sec. on 90sec.
1. AMRAP of:
10 WB (20/14lbs)
10 T2B - scale reps or ROM (minimum 5)
10 KB-SDLHP (24/16kg)
2. 15/12cal row - should take max 45sec.
12 alt. DB-Front rack rev. lunges @2x22,5/15kg
max DB-facing Burpees in remaining time
- aim for consistent reps over all sets, pace accordingly. -
5 sets of:
5 Front Squats
rest by feel
5-8 DB-Bench Press with 3sec. ecc.
rest by feel
12-10-8-6-4 of:
cal row
double DB-Snatch
WB
- 10min cap -
1) 3 min ON/ 1 min OFF
Ski
Echo Bike
Row
C2Bike
(2 min Rest After First Part)
2) 2 Min ON/ 1 Min OFF
Ski
Echo Bike
Row
C2Bike
(2 min Rest After Part 2)
3) 2 Sets: 1 min ON/30 sec OFF
Ski
Echo Bike
Row
C2Bike
(Total 44 min with Rest)
> Start moderate in Part 1 & Build up to Hard pace in Part 3
Sandbag bearhug squats
5sets:
6-8 sandbag bearhug squats
After each set Go for 30sec wallsit
Amrap 15min
In Teams of 3
- 30 deadlifts
Person 2 is Holding sandbag in bearhug
Person 3 rest
Every time you swap doing 10 airsquats
- go together 100m farmerswalk
In teams of max 3 persons rotate through (start at different stations)
No rest between the sets besides the runs
5-4-3-2 min Ski erg for calories
5-4-3-2 min C2B for calories
800(sub5min)/600(sub4)/400(sub3)/200m run(sub2)
42 min total time
A starts at the skierg for 5 min and then goes on the C2B for 5 min.
B Starts at the C2B for 5 min and then goes for the 800m run in sub 5 min
C starts with the run for 800m in sub 5 min and then waits until the 5 min passed and then goes on the skierg for 5 min
Lowerbody streching and trigger
Equipment:
-blackroll
-lacrosseball
-blue/green band