For 10-12 min
Slamball Squat Ladder in sets of 3-10
Box HSPU in sets of 4-6
In teams of 2/3
Amrap10 as YGIG per movements
200m row
8 knee raises
6 burpees over rower (stepover)
AMRAP 40 min
1000m row
X cals Bike (for 4 min)
200 m run
have a consistent pace
@bike: 4 min for X cals in your first round. Take your cals output for every round and go for the same wattage in all rounds
10 sets of:
2min on 1min off
1. AMRAP of:
15 WB (20/14lbs)
15 P. Snatch @35/25kg
15/12 cal Echo Bike
2. AMRAP of:
8 Hang Clusters @35/25kg
12 T2B
16 Push ups
- aim for consistent reps over sets! -
4 sets of:
10-20sec. L-sit (scaling --> testing week)
4-6 strict T2B (scale to leg/knee raises)
5-10 Kipping T2B (scale to leg or knee raises)
rest 90sec.
Aim for the same variation/height on all sets.
Wall Ball Shots
Box Jump Over
Dumbbell Ground to Overhead
Step down for Box Jump over!
Aim for a Snatch for the GTOH with 2 DB´s.