Run
Row
Rest
Run with Medball
Row
Rest
Intense Intervalls
With a running clock:
@0:00
3 rounds of:
400m run
6 Devils press @2x22,5/15kg
12 T2B
(12min cap)
@15:00
3 rounds of:
400m run
12 DB-Front Squats @2x22,5/15kg
12 Burpee over DB´s
(12min cap)
PVC + Medball Movements in teams of 2
Skill Ropeclimbs with legs
+
SA OH carry with 1 DB
3 stations in teams of 3-5 as YGIG
4 min Prowler push in 10m segments
Rest 1 min
4 min Boxjump overs in sets of 5
Rest 1 min
4 min wallball throws with Singles
Rest 1 min
3 Snatch
3 Snatch
3 Snatch
3 Snatch
5 Dumbbell Bulgarian Split Squat
5 Dumbbell Bulgarian Split Squat
5 Dumbbell Bulgarian Split Squat
Use 2 DB´s and rest 60sec. btw legs. @RPE7-9
2x 3sec. iso hold on eccentric at mid range and in bottom position!
5-8 Ring Dip
5-8 Ring Dip
5-8 Ring Dip
With 3sec. iso hold in bottom position. @RPE7-9
5-8 Chest Supported Incline Dumbbell Row
5-8 Chest Supported Incline Dumbbell Row
5-8 Chest Supported Incline Dumbbell Row
With 3sec. iso hold at top. @RPE 7-9
8min AMRAP of:
30m Farmers walk
15 Pull ups
30m Farmers walk
25 Push ups
30m Farmers walk
35 air squats
12 min to work on Bar MU
1. If you do NOT have C2B pull ups:
- work on kipping pull ups/C2B or kipping movement (arch and hollow) if you do not have the strength yet.
- also work on neg. pull ups and/or inverted bar row if you are lagging strength
- also work on jumping Bar MU and the transition around the bar (you can even work on a low rack bar)
2. If you DO have C2B pull ups:
- work on jumping Bar MU and the transition around the bar
- jump into Hollow on pull up bar (glide kip)
- Hip to bar pulls (start from glide kip)
- band assisted MU
- partner assisted MU
- accumulate MU
12 Strict Handstand Push-Up
8 Dual Dumbbell Front Squat
48 Double-Under
8 Dumbbell Ground to Overhead