25-29 Mar
A. WARM UP
3 Rounds
30″ Wall Sit
5 Jumping Squats
10 Shuttle Run
B. STRENGTH & CONDITIONING
AMRAP 20´
100m Run
6 Back Squats
C. METCON
2´ON 1´OFF x 4 Rounds
80 Double Unders or Single
Max Double Db Box Step over 24/20
2 x 22,5/15
A. WARM UP
2 Rounds
20/14 Cal Machine
10 Ring Rows
10 Yoga Push Ups
B. GYMNASTICS-CONDITIONING
AMRAP 20´
6 Strict HSPU
10/7 Cal Row-10/7 Cal Ski Erg
6 Strict Pull Ups
10/7 Cal Row-10/7 Cal Ski Erg
C. METCON 8´CAP
7,5m Pirouette HSW or 2 Wall Walks
12 Bar Muscle Ups
7,5m Pirouette HSW or 2 Wall Walks
10 Bar Muscle Ups
7,5m Pirouette HSW or 2 Wall Walks
8 Bar Muscle Ups
7,5m Pirouette HSW or 2 Wall Walks
6 Bar Muscle Ups
7,5m Pirouette HSW or 2 Wall Walks
4 Bar Muscle Ups
7,5m Pirouette HSW or 2 Wall Walks
2 Bar Muscle Ups
A. WARM UP
3 Rounds
30″ Plank Hold
15 Sit Ups
10 Inch Worm
10 Lunges
B. STRENGTH & CONDITIONING
AMRAP 20´
6 Deadlift 70%
4 Deadlift 85%
2 Deadlift 90%
10/7 Cal Bike Erg – Echo Bike
C. METCON 15´CAP
6 Rounds of
20 Alternating Rounds
Db Hang Snatches – Hang Clean & Jerk 30/20
5m One Db Overhead Walking Lunges 30/20
10 Burpees over the Db
5m One Db Overhead Walking Lunges 30/20