For 10-12 min work on hand holds and walk
- wallclimb with tight hollow
- kick up with tight hollow
-release the feet off the wall or do it against a black band
On wall or Box
- side leaning/hand lift offs/shoulder taps
- plate climbs
- partner assisted HSW
- HSW
Amrap8
4 strict pullups (scale reps to 2/3 or horizontal bar rows up to 6-8 reps)
6 alt. Single arm devils presses (22,5/15)
8 boxjumps (24/20")
15 max height wallballs YGIG with a Partner
5 sets
PS + Snatch
1+1.1+1.1+1
(rest 10s between reps and 90s between sets)
4 sets
50m heavy Farmers walk
rest 60s
3 sets of:
6-10 lat. box step downs (each side - 3sec. ecc.)
rest by feel
6-10 push ups @21X1
rest by feel
8-12 bent over BB rows (sup. grip)
rest by feel
3 sets of:
ME seated banded leg curls (1sec. hold - shoot for 15-25reps)
6-10 bradford press (light Barbell)
15 banded Facepulls (1sec. hold)
In Teams of 2 (40 min AMRAP)
Buy in 400m run together
then:
7 rounds of
500 m row YGIG
Buy out 400 m run together
For the remaining time AMRAP
Echo Bike 25 cals YGIG (Switch as needed)
4 synchron Burpees
30min EMOM
1. 18/14cal row
2. 10 T2B + 10 Burpees (minimum 6+6)
3. 4-8 Sandbag over shoulder @150/100lbs
4. 30 DU´s + 8-12 DB-Thrusters @2x22,5/15kg
5. rest
Forward roll
Handstand to forward roll
Jump to forward roll
Trapbar deadlifts and high boxjumps
In teams of 3-4 do
Amrap8
1 Person Skierg for meters
While the others do ropeskipping
Upper Body streching and triggering
Material:
Blackroll
Lacrosseball
Grünes Band