22.08
A) Push Press 5 x 4 @ Build Up
B) FOR TIME:
– 50 Toe 2 Bar
– 35/28 cal Echo Bike
– 50 Chest 2 Bar Pull Ups
– 35/28 cal Echo Bike
23.08
A) Weighted Ring Dips 5 x 3 @ Build Up
B) FOR TIME:
21-18-15-12-9-6-3
Ring Push Ups
Box Jumps @ 30’/24′
24.08
24 min AMRAP:
– 700m Run
– 20 Shoulder 2 Overhead @ 53/40kg
– 3 Rope Climbs
25.08
A) Build Up to heavy set of:
1 Power Clean + 2 Hang Squat Cleans
CAP: 14
B) 7 min AMRAP
– 6 Squat Cleans @ 43/30kg
– 35 Double Unders
26.08
Every 10 min x 4:
– 30/22 cal Echo
– 21 Burpees
– 15 Pull Ups
– 200m Run
TIME LEFT – REST
SCORE – SLOWEST ROUND
27.08
TEAMS OF 3:
30 ROUNDS FOR TIME
– 8/6 cal SKI ERG Sprint
– 8 DB Hang Clean and Jerk @ 1x 22.5/15
Rotate per full round.
Switch arm for clean and jerk every round.
One buddy always sits in active bottom squat position.
28.08
A) ±12 min Handstand Walk Practice
B) 18 min AMRAP:
– 10m Handstand Walk
– 15 Knee 2 Elbows
– 20 Alternating Pistol Squats
22.08
“Lower Body” compare to 29.06.22
Farmer’s Walks carry 5x 25mtr
Back Squat 5×5
Sandbag over bar 60 sec. max effort 5x
23.08
Back to basics, with our Gymnastics Booster Plan !
Ending with 7 min AMRAP of:
5 Ring rows
9 Ring Support Tuck-Ups
13 Wallball Situps
23.08
Muscle Snatch+ Snatch Balance 1+1
Snatch in Clean grip
Jerk 2 reps
25.08
Clean+ Push press 1+2
Tall Jerk 5×3
Clean+ Jerk 1+1
