Skill:
-> footwork on plate
-> footwork on bar
-> butterfly on box
-> small butterfly
EMOM‘20:
1)20-40 sec (weighted) scapular pull ups
2)20-40 sec L-sit
3)20-40 sec DB Head grip
4)20-40 sec band pull aparts
5)20-40 sec DB curls
Hip, Spine and breathing
6 sets of:
3min on 3min off
1. 400m run
max cal Echo Bike
2. 400m run
max cal Row
24min EMOM
1. 45sec. C2-Bike
2. 30sec. Farmers walk
3. 45sec. alt. box step ups
4. 30sec. single arm DB-Push Press
5. rest
Jumping Bar muscleups
Then
Man makers
Pushup
Renegate row
clean
FS
Pushpress
Amrap10 in teams
20m prowler push
100m medball run
1.1.1.1.1.1 Power Snatch
1.1.1.1.1 Power Snatch
1.1.1.1 Power Snatch
1.1.1 Power Snatch
1.1 Power Snatch
1 Power Snatch
Rest 15s between reps / Build up with focus on good form
3 sets no rest
100m KB carry (FR/FA)
25m sealwalk
3 Below Knee Hang Power Clean
3 Below Knee Hang Power Clean
3 Below Knee Hang Power Clean
3 Below Knee Hang Power Clean
In teams of 2.
25min running clock
5 rounds of:
400m run (together)
10 alt. DB-Snatches @30/20kg
10 T2B
10 Burpee over DB
- YGIG per round -
then
max cal Echo Bike in remaining time (switch as needed - 1 Bike per team!)
3 sets no rest
in prone positon:
10 reps of each: Y-shrug, W-shrug, W-Press, A-Shrug, T-shrug (use no weight or small plates - no resting your arms or hands on the floor btw reps or movements)
8-12 Hollow rock into L-sit on plates
10-20sec. Copenhagen plank (each side)
1. Amrap15 Row for Meters*
*Every 3 min beginning @ 0:00 do
6-12 Burpees over Rower
Rest 2 min
2. Amrap15 Meters/Miles on Bike*
*Every 3 min beginning @ 0:00 do
50 doubleunders
Share 1 Bike/Rower with a Partner and start at 1. or 2.
Scale 50 doubleunders with 100 singleunders or 30s of work.