8 Sets of:
2min on 1min off
1. 1min Echo Bike for cals
then max distance Farmers walk (10m there and back) in remaining time
2. AMRAP of:
15 Air Squats
12 Single arm DB-Push Press (6 each arm)
9 T2B
2 Axle Bar Deadlift
Work up in groups to a 2 RM
1) 10m sled sprints (work for 45s)
2) Max SB over Blocks
3) Max Ball slams
4) Max KB Over Head hold
1. Ski erg
2. C2Bike
3. Shuttle Runs
4. Echo bike
5. Rest
-> goal ist to stay consistent in number of reps/cals per round
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 Amrap‘12
1-3 wall walks/ x meter HSW
15 Lu raises
15 abmat sit ups
5/5/5 push ups(wide/normal/narrow)
Emom40
1. X cal skierg
2. X Cal Row
3. X Cal C2 Bike
4. Rest
Pick the the same number of calories for each Ergometer that you can sustain for the whole 40 min!
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
12min AMRAP of:
6 P. Cleans @60/40kg
9 Push ups
12 Air Squats