A Hyroxers Kryptonite
Amrap‘30
15 BMU (Split)
30 sandbag squats (Split)
15 strict HSPU (Split)
30 sandbag cleans (Split)
450 m run together
5 sets of:
5 Deadlifts
3 rounds of:
1min max cal Row
rest 30sec.
1min max BB-Push Press
rest 30sec.
1min max distance Farmers walk
rest 30sec.
1min max BB-SDLHP
rest 30sec.
For 12 min Practice Handstand walk
- leaning to shoulder Tapping
- around the World on box
- plate climbs
- hsw from and to the wall
- Partner supported
Amrap8
8 Horizontal Bar Rows with slow ecc. (3s)
16 plank feet lift offs
8 Horizontal Bar rows with pause at chest (2s)
16 plank hand lift offs
8 Horizontal Bar rows with fast tempo
16 diagonal lift offs
8 sets of:
90sec. on 90sec. off
1. AMRAP of:
10 Burpee over DB
10 alt. DB-Snatches @22,5/15kg
10/8cal Echo Bike
2. AMRAP of:
10 Pull ups
12 Single arm Thrusters (6 each arm) @22,5/15kg
20 DU´s
Aim for consistent scores over all sets!
4 min on // 1 min off for 6 total sets
1. 400m Run + ME Farmers walk (2x24/16)
2. 400m Run + ME MB Walking Lunges (20/14)
3. 400m Run + ME Target Burpees
Running should be done in sub 2 min each set!