5 Sets:
- 4-6 strict C2B/ pull ups (2-3 negative/ feet supported pull ups)
(30-60 sek Rest)
- 3-5 strict HSPU (scale ROM/ 6-8 Pike Box HSPU)
(Rest as needed)
Every 2 min for 10 min:
4-8 Kipping pull ups (scale: 8-10 jumping pull ups)
4-8 Kipping HSPU (scale: 8-10 Pike Push ups/ normal Push ups)
12-20 v-ups/ Tuck ups
—> scale as needed to Finish each set sub 1:20 min
Every 4min for 24min (6 sets):
20/15cal Echo Bike
400m run
A starts @0:00
B starts @2:00
- scale as needed to finish consistently sub 3:00 -
3 sets of:
6 1,5 Bulg. split squats (DB´s in hands - 3sec ecc. + 1sec. hold at half rep)
rest 1min btw legs
12min AMRAP of:
8cal row
10 push ups
12 single arm DB-Hang Snatches (6 each arm)
Teams of 2:
AMRAP 10 min:
Max calories Ski
Partner B: Runs 200m
(3 min rest)
10 min Amrap:
Max calories C2Bike
Partner B: runs 200m
(3 min rest)
10 min AMRAP:
Max Calories Row
Partner B: runs 200m
> High effort on ergs for Max calories
> moderate run to recover a Bit
> Switch always Partner After the run
DB GTOH LADDER: (each side)
5 reps
4 reps
3 reps
2 reps
1 rep
- build up weight
3x AMRAP in teams of 3 to 4
(4:00 on, 2:00 off)
#1 Sandbag/Slamball over bar (3reps)
#2 15m Famers Carry w/ Farmers Handles
#3 10m heavy Sled Push
- work as YGIG
Emom8
X kipping Ring muscleups
Choose a number that you can sustain over all sets! If you managed to keep your number consistent add 1-2 more reps
Clean and jerk (tng)
2 - 2 -1 - 2 - 2 - 1
Rest 90s - 120s between sets
Start the first wave @ ~ 85% if able to go tng in the doubles with that weight. Otherwise start lower so you are able to. The second wave should start a bit higher than the first. Start a bit higher than last week.
Pushjerks ( try to go higher than last week)
4 - 3 - 2 reps
Rest 90s