*Build to a tough set of 5
400m Farmer Carry 16/12Kg
Beach season is coming and we want to give directions!
Building our upper body strength and tendon health.
Solid aerobic fitness and grip endurance in the second part!
Half Kneeling Hamstring Stretch
5 Rounds, not for time
Weighted Planks (30 seconds)
12 Minute Ladder
4 Strict HSPU
4 Dumbbell Power Cleans
8/8, 12/12, 16/16…
There’s an inherent value in doing things just because they’re hard.
Three difficult movements today
HSPU build body awareness/shoulder strength
Pistols develop you hips and kness
DB Power Cleans for back and grip.
Shoulder Extension Stretch
10 Seconds Assault Bike
20 Seconds Active Recovery
15 Ring Rows
15 Abmat Sit Ups
15 Goblet Squats
Building our overall health with the deadlift.
Building our muscular endurance with the AMRAP.
Bonus Work HIGHLY encouraged!
Every 2 minutes x 10
*Continuation of our rowing bonus work to improve our 2K Time
**Rowing at 5-10seconds faster than our split time last week
E.g. If you had a 1:50 split time last week on the 500s, aim to row at 1:40 this week.
Scap Pull Ups
50′ Alternating Kettlebell Carry (Overhead/Side)
50′ Broad Jumps
50′ D-Ball Carry
30/20 Cal SkiErg
Dumbbell Thrusters 22.5/15Kg
50 Double Unders each Round
30/20 Cal SkiErg
Practicing the skill of the sport
Can you push just hard enough on the ski so you can still do the thrusters?
Working up to 16 minutes
Hanging L-Sits On Rings
*Record Shortest Time
30 push ups for quality
1 Legless Rope Climb
Can you brace and work on upper body strength while out of breath?
Aim to push hard (but not maximally) on the run and burpees.
TIMED rest before you attempt your rope climb.
Working up to 22 minutes
50 Shoulder Taps for quality
Every 5 Minutes for 5 Rounds
21/15 Calorie Row
15 Wall Balls
9 Power Snatches 52/36Kg
This is a repeat sprint workout.
Speed for transitions.
Aim for unbroken wall balls
Pick a weight that allows you to complete 9 power snatches in about 30 seconds.
Aim for 2-3 minutes per round.
2 Minutes Right Side Plank
2 Minutes Left Side Plank