EMOM 12 min.:
- hold each exercise for 30 sec.-
1. Ring Top Hold
2. Bottom Up Kettlebell Hold
3. Ring to Chest Hold in Ring Row position
4. Banded Dead Bug
2 rounds for quality:
Barbell Roll Out x 10
Hanging Leg Raise x 10
Ring Body Saw x 10
Med. Ball Lateral Toss To Wall x 10/Side
Build up a heavy set of 3 pause backsquats (3s pause in bottom)
In teams of 2
Amrap12 as ygig per movement
10/8 cal row
5 burpees over rower
10 russian kbs (32/24)
5 burpees over rower
3 sets
8 knee banded splitsquats each side (red band)
16 facepulls
E2MOM for 10'
5X3@85%1RM
Find a one rep. max for the day in 10'
then
5X3@85%1RM of the day
rest 90" between sets
For time:
30 Thrusters (60/42kg)
- time cap: 5' -
E6MOM for 30' (5 rounds)
300/250m row
50 DU's
200m run
12/10 burpees
- work approx. 4' and rest 2' -
6x 2
start @ 60% and work up
6x 1
work up from heavy (not max!) Double! - find max single!
work up to a heavy set of 3 in 15min
then 1x ME @ 85% of H3 (1RIR)
14min AMRAP of:
50 DU´s
20 OHS (52,5/35kg)
50 DU´s
12 Bar MU
50 DU´s
20 alt. DB-Snatches (22,5/15kg)
50 DU´s
12 Ring MU
3 sets of:
10 Good mornings
20-40m D-Ball/Sandbag bear hug or Double KB-FR carry
20sec. palloff hold (each side)