Row
Split as needed
Choose Erg or Run - whatever you like (but not for the Echo Bike 😃)
Rest
SkiErg
Split as needed
Choose Erg or run - whatever you like (not for the Echo Bike 😃)
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
each side
7min AMRAP
3 DB Clean and Push Press
10cal Row
6 DB Clean and Push Press
10cal Row
9 DB Clean and Push Press
10cal Row
...
3 sets of:
15sec. Pallof-hold (each side)
10-15 DB-Sidebents (each side)
Slamball on Box Practice
Alt. With
Ring pushups
Amrap5
3 synchro Burpees
6 synchro reverse lunges each side
9 synchro situps
Rest 1 min
Amrap3
Plank Finisher
10 sets
1 Behind the neck strict press (3 sets)
1 behind the neck pushpress (6 sets)
1 behind the neck splitjerk (10 sets)
1 Overheadsquat (10 sets)
3 sets
10 tng hang snatch high pulls
Rest 30s
10 KB Chinese rows each side
Rest 60s
3 sets (Focus on hip flexor length)
6-8 frontfoot elevated ATG splitsquats (33X1) with DBs in Farmers Position
Rest 45s betweens legs
3 sets
8-12 seated (weighted) shoulder dislocates
Rest 45s
For time
50 Goblet stepovers (20")(24/16)
50 V-ups
30 Goblet stepovers (20")(24/16)
30 V-ups
TC 10 min
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, work @RPE ~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 (10 for last set)
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 (10 for last set)
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.)