30-20-10 reps for time:
One arm DB Thrusters
Cross Body V-ups
One arm Devils press
Elbow Plank Hold (sec)
3-5 rounds of:
30 No Money Drill
30 Banded Glute Bridge
30 Glute Bridge Abductions
AMRAP x 23 min:
23 Air Squats
23 Push-Ups
23 Kettlebell Swings
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps
Pistols Progressions
A1.
One set of:
Kettlebell Ankle Lean x 30 sec each leg
*A kettlebell ankle lean is the same as the pulse but holding still with the knee past the toes as far as possible.
A2.
Option 1 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Front Weighted Pistol Half Squat x 4 reps @ 2111 (right leg)
Interval 2 – Front Weighted Pistol Half Squat x 4 reps @ 2111 (left leg)
*Hold pause for one second as low to horizontal as possible.
– – – – – – – –
Option 2 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Pistol Half Squat x 4 reps @ 2210 (right leg)
Interval 2 – Pistol Half Squat x 4 reps @ 2210 (left leg)
*Hold pause for two seconds as low to horizontal as possible.
A3.
Option 1 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Banded Pistol Balance Pulses (front weighted if necessary) x 10 reps (right leg)
Interval 2 – Banded Pistol Balance Pulses (front weighted if necessary) x 10 reps (left leg)
*Attempt to lift your body as close to horizontal as possible.
– – – – – – – –
Option 2 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Pistol Balance Pulses x 10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 10 reps (left leg)
*Attempt to lift your body as close to horizontal as possible.
5 rounds for time of:
12 Alternating Pistols
20 One arm KB Row (10+10)
200 m Run
100 Double-unders
10 Bear Complex
80 Double-unders
8 Bear Complex
60 Double-unders
6 Bear Complex
40 Double-unders
4 Bear Complex
20 Double-unders
2 Bear Complex
For Time:
50 Wall ball shots
40 Single Dumbbell Hang Clean & Press
30 Single Dumbbell Box Step-ups
800 m Run
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Press
50 Wall ball shots
Vila 10 sek mellan 2:orna och 45 sek mellan seten.
(Fokus på lätthet, hastighet och fin teknik)
For time:
800 m Run
21 Kettlebell Swings
21 Pushups
400 m Run
15 Kettlebell Swings
15 Pushups
200 m Run
9 Kettlebell Swings
9 Pushups
Pistols Progressions
A1.
Every 30 sec, for 60 sec (1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 30 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse x 30 seconds (left leg)
A2.
Level 1
Option 1 –
Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat Balance (1 second pause in pistol balance) x 5 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat Balance (1 seconds pause in pistol balance) x 5 reps (left leg)
*If you are struggling to roll to your foot, remove your shoes. If it continues to be difficult, hold light dumbbells in your hands and keep your arms as outstretched as possible over your front foot.
Option 2 –
Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat x 3 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat x 3 reps (left leg)
Level 2
Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Pistol Balance Leg Lifts x 20 reps (right leg)
Interval 2 – Pistol Balance Leg Lifts x 20 reps (left leg)
*Keep your outstretched leg as straight as possible.
A3.
Level 1
EMOM for 3 min (3 sets) of:
Interval 1 – Pistol Half Squat x 3 reps (right leg)
Interval 2 – Pistol Half Squat x 3 reps (left leg)
Level 2
EMOM for 3 min (3 sets) of:
Weighted Alternating Pistol Squat x 8 reps @ 21X0 (4 reps each leg)
*Use a light weight. I would recommend a single dumbbell held at your clavicle/neck (like a bow tie)
For time:
400 m Run
15 Pistols – Left
15 Pistols – Right
50 Abmat Situps
12 Pistols – Left
12 Pistols – Right
50 Abmat Situps
9 Pistols – Left
9 Pistols – Right
400 m Run
(Halva gänget startar med squats och andra halvan med pull-ups)
For time:
40 Wall Ball Shots
20 Burpee Box Jump-Overs
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
AMRAP x 16 min:
6+6 One arm Dumbbell Hang Power Cleans
30 Double-Unders
6+6 One arm Dumbbell Thrusters
30 Double-Unders