4 rounds for time
15 Burpees o DB
15 DB thruster
200m run
15 pull ups
15 push ups
15 SDHP KB
2 min Rest btw. Rounds
Accumulate as fast as possible:
500/450/400 cal row
400/350/300 cal echo bike
Person A: run 400m
Person B: row for cals
Person C: echo bike for cals
- switch when A is done with running
2 min rest when everyone of your team ran 400m
(T.C. 35 Minutes)
8 sets of:
90sec. on 90sec. off
1. 45sec. Echo Bike
max distance Farmers walk in remaining time (15m there and back)
2. AMRAP of:
10 SA DB-Thrusters (5 each side)
5 Down ups
10 SA low hang DB-Snatches (5 each side)
5 Down ups
PVC + Medball Movements in teams of 2
4 sets
L-Hang variations 3 x 10s
Rest by feel
2 Tireflip in teams
Rest by feel
In teams of 2
Amrap12 as you go i go per round
Row 150-200m
4-6 Burpees over Rower
1.1.1 Power Clean and Jerk
1.1.1 Power Clean and Jerk
1.1.1 Power Clean and Jerk
1.1.1 Power Clean and Jerk
1.1.1 Power Clean and Jerk
1.1.1 Power Clean and Jerk
After each Powerclean do 10s Rest and After the 3rd one do 1 splitjerk
3 sets no rest
10 SA russ. KBS (right)
15m SA kb farmers walk (right)
10 SA russ. KBS (left)
15m SA kb farmers walk (left)
10 SA KB pushpress (right)
15m SA KB Frontrack Carry (right)
10 SA KB pushpress (left)
15m SA KB Frontrack Carry (left)
You can 2 different KBs for These parts
20 alt. sets 30s on // 30s off
1. 6-8 pullups + ME Boxjump overs (24/20")
2. 6-8 alt. DB Snatches(22,5/15) + ME Cal Echo Bike
Goal is to stay consistent in the reps of BJO and Bike over all sets!
Scale pullups to horizontal bar rows
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.
- If you did all 5 sets unbroken and with good form without exceeding the 60sec. rest last week, you can do 1-2 more reps! -
Row
2-3 Wall Walk
5-8 Hang Power Clean
12-18 Wall Ball Shots
5-10 Chest-to-Bar Pull-Up
2-5 Bar Muscle-Up
Rest