In teams of 3/4
Amrap7
1 Partner rows 150m
The others do Amrap alt. medball Partner russian twists
Rest 3 min
Amrap7
1 Partner runs 1 round
The others do alt. sets 5 medball GTOH
Rest 3 min
Amrap7
1 Partner 30 singleunders or 30s
The others do alt. High wallballs
Run
Echo Bike
Rest
5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat
rest as needed btw legs (at least 30sec.)
10min AMRAP of:
3 DB-Thrusters
10 Ring rows
10cal Echo Bike
6 DB-Thrusters
10 Ring rows
10cal Echo Bike
9
10
10
...
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
3 Hang Snatch
1 1 Power Snatch Balance + 2 Snatch Balances + 3 Overhead Squats
1 1 Power Snatch Balance + 2 Snatch Balances + 3 Overhead Squats
1 1 Power Snatch Balance + 2 Snatch Balances + 3 Overhead Squats
1 1 Power Snatch Balance + 2 Snatch Balances + 3 Overhead Squats
1 1 Power Snatch Balance + 2 Snatch Balances + 3 Overhead Squats
400m Single Arm FR KB Carry (switch Arms as needed)
In teams of 2 Amrap30
Partner A:
Amrap
4 target burpee (6" target)
8 alt. renegate rows (2x22,5/15)
12 walking Lunges (2x22,5/15) (5m Lanes/Fa. Position)
Partner B:
400m run
Switch when Partner B finished the run!
Practice Ring Muscle-ups for 8-12min:
1. Swing with focus on Hollow position and eyes on toes
2. Big swing with horiz. row (whole body raises in Hollow pos.)
3. Bottom Dip position into backswing (shoulders back - hip and feet forward. look to find Hollow position) --> add. skill work for this on low rings from bottom of dip with feet on floor into Hollow on floor
If all is working well:
Do a Muscle up and work on the most efficient back swing from top position in sets of 1-2.
or
Capacity Work:
5 sets of:
X unbroken Ring MU
rest 60sec.
- start conservative in the first week and make sure you get all 5 sets unbroken and with good form without exceeding the 60sec. rest! If you accomplish that you can do 1-2 more reps next week! -
10sets of:
90sec. on 60sec. off
1.
15 T2B
10 OHS @50/35kg
max Bar facing Burpees
2. AMRAP of:
15/12cal Echo Bike
10 H.P. Clean and Jerks @50/35kg