Warm up EMOM
EMOM10
1. KB bottom up carry (20sec per arm)
2. Walking good mornings (with stick)
3. KB halos
4. Bear crawl shoulder taps
5. DU practise
Shoulder press
Shoulder press
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps
*Percentages counted from 1RM are
63%
72%
81%
*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.
Gymnastics skills in teams
In teams of 3
AMRAP4
Rope climbs
Rest 2 minutes
AMRAP4
Handstand walk / Wheel barrow walk with buddy
Rest 2 minutes
AMRAP4
Double unders
*You go – I go. For example 1 rope climb and then switch the climber. In the handstand walks and double unders – you should switch when one falls or fails OR you can decide a work time for each.
