3 Log Clean and Press
2 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press
Yoke Walk
Yoke Walk
Yoke Walk
Yoke Walk
Yoke Walk
5 Thor's Hammer (kb Challenge)
3 Thor's Hammer (kb Challenge)
1 Thor's Hammer (kb Challenge)
1 Thor's Hammer (kb Challenge)
1 Thor's Hammer (kb Challenge)
find max. possible weight for 1 rep
In teams of 2-4
AMRAP30
1000m Skierg (shared)
200m run (together)
800m Skierg (shared)
400m run together
600m Skierg (shared)
600m run (together)
400m Skierg (shared)
800m run together
Try to go hard at the Skierg and moderate in the runs!
Work on Skill of kipping HSPU:
> go into a handstand position against the wall
> try to control the negative on the way down (use abmat and plates to scale ROM)
> be explosive with your hips on the way up
Advanced:
5 sets of:
3 Strict HSPU+ 3 kipping HSPU (3 sec neg.)+ 3 kipping HSPU
EMOM‘14
1. x kipping HSPU
2. x explosive high Boxjumps
Accessoires:
3 Sets of:
4-6 Strict press to back rack to front
8-12 reverse fly rotations
20-40 sec torture plank
8 sets of:
2min on 1min off
1. AMRAP of:
8cal Echo Bike (max 45sec.)
12 walking lunges
16 single arm DB Push Press (8 each arm)
2. AMRAP of:
60m Farmers walk (4x15m)
30 Single Unders
15 air squats
3 Below Knee Hang Squat Snatch
3 Below Knee Hang Squat Snatch
3 Below Knee Hang Squat Snatch
3 Below Knee Hang Squat Snatch
3 Below Knee Hang Squat Snatch
Before each set of squatsnatches do 2 high catch boxjumps
Work between 65-75%
In teams of 2 Amrap 30
Partner A
Runs 800m
Partner B
AMRAP
20/15 Cal Echo Bike
10 boxfacing burpees boxjumps to stepdown (24/20")
Do both parts with moderate intensity so that so can maintain your starting pace over the workout!
3 sets no rest
15-20 banded pullaparts with 1s hold in peak contraction (Orange Band)
15-20s Lsit (unbroken)
30min AMRAP of:
A: 1000/900m Row
B: While A is rowing "AMRAP" of:
50 DU´s
25 air squats
15 push ups
15 KB-SDLHP @24/16kg
- switch after row and move with moderate to low intensity -