Sled Drag
Farmers Walk
Dual Kettlebell Front Rack Carry
Banded Overhead Carry
2 min on/2 min off x 6
1)200 m run
ME cal on Echo bike
2)200 m run
ME cal on row
@25:00
Amrap‘20 in Teams of 2
400 m run (together)
2 min for cal on alternating Ergs
1)10-20 T2B
30 DUs
ME Hollow Hold
3)10-20 HSPU
30 DUs
ME HS Hold
Amrap40 in Zone 2 pace (Nosebreathing if possible)
In teams of 2 rotate with controlled tempo
Partner A
800/600/400/200m Run
Partner B
Row until Partner is back
Then switch
4-6 Box Squat
4-6 Box Squat
4-6 Box Squat
4-6 Box Squat
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
each arm
21-15-9 of:
DB-P. Clean
Burpee BJ (20'')
3 Sets of:
6 Med Ball rot. throws (each side)
8-15 swiss ball crunches
Depending on Skill/Strength level work on the following parts:
1. No strict/No kipping pullups
-3-6 banded pullups/2-3 negatives/15-30s chin over bar hold
- 12-20 Boxdips / 3-6 Bar Dips
- Jumping Bar Muscleups
2. Got Strict/no kipping pullups
- work on kipping pullups
- Jumping Bar Muscleups
- hips to bar
3. Got Kipping/ but no C2B
- work on C2B
- Jumping Bar muscleups
- hips to bar
4. Got C2B
- work on banded bar Muscleups
- hips to bar
- Coach supported reps if close
8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift
Rest 30-60s
8-15 Pike Pushups From Box
8-15 Pike Pushups From Box
8-15 Pike Pushups From Box
ME for last set
Rest 30-60s
12-20 Barbell Upright Row
12-20 Barbell Upright Row
12-20 Barbell Upright Row
Rest 30-60s