Warm up
3 rounds:
200m run
5/arm single arm KB swings
5 ring rows / pullups
Note to coaches: Get the members **warmed-up** quickly and the clock started soon after. Briefly describe a few pullup options, and how to adjust the rep volume so that members can continue moving throughout.
Endurance
Benchmark - "Eva"
5 rounds for time:
800m run
30 American KBS 32/24 kg
30 pullups
Time cap: 45 min
UES strength
Warm Up
2 Rounds
10 Quadroped Thoracic Rotations
10 Push-ups
10 Banded Pass Throughs
15 Banded Pull Aparts
Bench Press
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
in 15 min take as many sets needed to work up to a:
2 Rep MAX
Bench Press
2 Sets of
1st Set of Max Unbroken reps @ 80% of todays heavisest weight
2nd Set of Max Unbroken reps @ 70% of todays heavisest weight
Bench Press EMOM
Part A
3 Sets - Every 3:00 mins
8/arm Single Arm Landmine Press
-:30sec Rest-
15 Landmine T-Bar Row
-Rest until the next 3:00 mark -
Part B
3 Sets - Every 3:00 mins
15 Deficit Push-Ups (Hands on 45s)
-:30sec Rest-
1 Set of Max Unbroken reps of
Ring Rows
-Rest until the next 3:00 mark -