EMOM 12 min.:
- hold each exercise for 30 sec.-
1. Ring Top Hold
2. Chin Over Bar Hold
3. Double KB FR Hold
2 Rounds not for time:
Banded Dead Bug x 20
Renegade Row x 10/Seite
Diag. KB V-Up x 10/Seite
Banded Oblique Twist x 20/Seite
For Weight
12min running clock
90sec. ME Bar MU
rest 60sec.
90sec. ME strict HSPU
rest 60sec.
90sec. ME strict pull ups
rest 60sec.
90sec. ME push ups
rest 60sec.
2min ME DU´s
Find heavy weight for 2 Hang Power Snatch
Then 5x3 @~85% of heavy double
10min AMRAP:
10 Power Snatches (42,5/30kg)
40m single arm OH carry
10 Hang Squat Snatches (42,5/30kg)
40m single arm OH carry
In Teams of 2:
5 Rounds of:
Row 10/7 cal
Air Bike 10/7 cal
Run 200m
Air Bike 10/7 cal
Row 10/7 cal
- 5 Rounds each/ YGIG per round -
(40min cap)
additional 5-10min activating warm up for the whole group
work up to a heavy set of 5 for:
close grip pause Bench press (1sec. on Chest) - no fail!!
3 sets of:
6-8 bent over BB rows (sup. grip)
rest 60sec.
6-8 strict HSPU (evtl. def./ scale to Box HSPU in pike or on knees - no decreased ROM)
rest 60sec.
10min AMRAP of:
6 P. Cleans (60/40kg)
9 DB-Thrusters (2x22,5/15kg)
12 Pull ups
3 sets of:
8-12 DB curls (start @ neutral and rotate to supination - 2xDB´s)
rest 30sec.
20-30 banded Triceps push downs
rest 30sec.