allgemein/spezifisch
1-3 wall-walks + 10sec. hold (tension)
1-3 rope climbs (efficiancy)
odd: 5-10 renegade rows
even: 10 hollow-rocks
5 sets (1 set is 2 rounds)
2 rounds of
6 burpees over db
5 db dl (2x22,5/2x15)
4 db hang pc
3 db fs
2 db thruster
1 db stoh
(Db set should be UB)
Rest 2 min
Tc 25 min
x7@60%
x5@70%
x3@80%
x1@90%1RM
rest 90" after each set
Find a max weight for 3 reps in 10'
then
ME@85% of H3 (max 12 reps)
3 rounds of:
10 GHD Hip Extensions
15 Reverse Fly + 10" hold
8 Strict T2B/Leg or Knee Raises
- rest by feel -
EMOM for 15'
10/8 Cal
- rotate through Bike/Row/Ski/Burpees/C2Bike -
Teams of 2, for time (TC 19'):
Buy-In 20 syncro Burpees
1k row
3k bike
500m row
1500m bike
250m row
750m bike
- split as needed; while A works, B wallsits -
8x 2
start @ 70% of 1RM Snatch and work up in weight
Work up to a heavy set of 4 in 15min
then 1x ME @ 85% of H4
- try to beat your weight and reps from last week -
12min AMRAP of:
10 DB-FR walking lunges (2x22,5/15kg)
16 WB (9/6kg)
8 DB-P. Cleans (2x22,5/15kg)
10 DB-FR walking lunges
16 T2B
8 DB-P. Cleans
3 sets of:
30m single arm Farmers walk (each side)
8 single arm/leg rom DL with DB (each leg)
20-30 Med. Ball russ. twists (6/4kg)