E6MOM‘36
200 m run
35/30 cal row
200 m run
Skill:
-lift of with hands /shouldertaps back or front facing
-HSW on plates
-pike box walk arounds
-handstandwalk to wall
-HSW with pvc pipe
-HSW
Strength EMOM‘15
1)1-3 wall walks/ x meter HSW
2)20-40 sec. straight arm hollow hold with DB
3)20-40 sec.alt. DB z-press
4)20-40 sec plank slider walk
5)20-40 sec. Australien pull ups
3 Log Press
2 Log Press
2 Log Press
2 Log Press
2 Log Press
find your 2RM of today
rest as needed
Sandbag Carry and Over Yoke
Sandbag Carry and Over Yoke
Sandbag Carry and Over Yoke
Sandbag Carry and Over Yoke
Sandbag Carry and Over Yoke
1) 10m sandbag carry to yoke
2) "throw" sandbag over Yoke
3) 10m sandbag carry to start
try to build up weight each set
Partner Double Barbell Carry
In teams of 3-4 people
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
scale with elev. hands
3 rounds of:
12 DB-Front Squats
12 Ring Rows
12 DB-Push Press
12cal Row
Amrap18
Row for calories with moderate pace
Every 2 min starting @ 0:00 do 6-8 Burpees over rower
Rest 2 min
Amrap18
EchoBike for calories with moderate pace
Every 2 min starting @ 0:00 do 20-30 doubleunders
Practice a quick transition to the movements and back to the Ergometer and get back to your steady pace.
12min to work on (kipping) HSPU
1. If you do NOT have a strict HSPU (even with reduced ROM) yet:
- work on wall climb into wall facing HS-hold for 10-20sec.
- work on different HS-hold var. on wall
- Work on complex: Wall walk-HS-hold-Pike push up (1,5-15sec,5-10)
- work on slow neg. HSPU
2. If you DO have a strict HSPU:
- work on that good tripod position and efficient use of your legs and hips on the drive
- work in sets of 1-5 and get more efficient
- work on ROM (the biggest deficit you can achieve) in sets of 1-5
- work on cycling HSPU faster (only if you can do them efficiently to the floor already) in sets of 3-10
Dual Dumbbell Hang Squat Clean
Toes to Bar
Burpee over Dumbbell