Run with Medball
Row
Run
Row
2:00 rest after each round
6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press
controlled eccentric
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
Row
Wall Ball Shots
Russian Kettlebell Swing
10-15min to practice one individual skill.
4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press
Go for a few more reps in total, or slightly more weight, still work @RPE 8 to max 9
1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb
Go for a few more reps in total, or slightly more ROM (pulls), still work @RPE 8 to max 9
Scale with 5-10 Rope Pull ups.
6-12 Ring Push-Up
6-12 Ring Push-Up
6-12 Ring Push-Up
Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9
3 sets of:
15-20 band pull aparts (1sec. hold)
rest 30sec.
8-15 Zottman curls
rest 30sec.
3 sets of:
6-12 DB-shoulder ext. rotations (each side - 3sec. ecc.)
Every 2 min for 12 min do (6sets
6/8/10 Gobletsquats
6/8/10 alt. Reverse lunges
In teams do Amrap8 (kongaline)
8 plate ground to overhead while others hold plank
Rest 2 min
400m run together (1 holds plate)
Every 90s for 10 sets do
3 strictpresses
2 pushpresses
1 splitjerk
After 3 sets skip the strictpress and after 6 sets skip also the pushpress
4 sets no rest
10-15 SA KB Hang cleans
15m SA Farmers walk
Then switch to other side
Amrap15 (nosebreathing if possible)
100m medball run
20 wallballs (20/14)
100m medball run
20 medball ground to OH (20/14)
Into
Amrap15 (nosebreathing if possible)
10 hand supported burpee boxjump overs (20")
100 Singleunders