Overhead mobility
Echo Bike
Row
7 Shuttle Run
In Teams of 2: Partner A is on the Echo Bike, Partner B on the rower. Every two Minute you have to do shuttle runs and switch the ergometer.
8 sets of:
2min on 1min off
1. AMRAP of:
8 Ring rows
8 Push ups
8 goblet Squats
2. AMRAP of:
10cal Echo Bike
15 russ. KBS
A) Every 2mins x5 complete:
12 tight big kip swings
1-5 jumping BMUS (stood on box)
B) Every 2mins x5 complete:
1-2 banded BMUs
2-3 superman rolls
- if you can do BMUs, then same number as normal BMUs
3 rounds:
3-5 dips on bar in rig (opt. foot assisted)
2-5 strict pull ups
5-10 straight legged sit ups
4 alternating sets of 2 different 6mins AMRAPs with 3minutes rest btw. sets
2 Sandbag Over Bar
Sandbag Carry
Plate Hold (with Fingers)
> work in Congaline
> Person A works, Person B,C,D,E chill
> Person B starts when Partner A is done with Sandbag Carry
> Plate Hold: 20-30sec, with two plates!
8 Weighted Box Step-Up
Zercher Carry
Dumbbell Hammer Hold
> work in Congaline
> Person A works, Person B,C,D,E chill
> Person B starts when Partner A is done with Zercher Carry
> Box Step Ups with one DB; hold it however you want
> Hammer Hold: 20-30sec
3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch
2s hold below Knee
EMOM20 (5 sets)
1. 10s fast start 30s medium pace Skierg
2. 10s fast start 30s medium pace Row
3. 10s fast start 30s medium pace C2B
4. 40s Doubleunders
3 sets no rest
15-20 banded Facepulls with 1s hold in peak contraction (red/Blue band)
16-20 Pike Leg lifts over KBs
Every 3min for 12min (4 sets):
2x 10 RKC Swings
- go every 60sec. -
3 Wall Walk
9 Toes to Bar
12 Box Jump