3 rounds of:
10-15 L-Sit Pops
10-15 Straddle Pops
15 Arch Ups
3 rounds of:
4 (weighted) Turkish Get Ups p.A. with KB/DB
8 (weighted) Windmill p.A. KB/DB
2-3 rounds of static Hold: 30 sec On / 30 sec Off
Chin over Bar Hold
L-Sit /Tuck-Sit Hold
Arch Hold
Hollow Hold
work up to a heavy set of:
5 close grip bench press
4 sets of:
4-6 (wtd.) Chin ups
rest 60sec.
8-10 half kneeling single arm KB-press (each side)
rest 60sec.
3 sets of:
10-12 3-point DB-rows (each side)
rest 30sec. after both sides
10-15sec. Y-W-T hold
rest 30sec.
3 sets of:
10-12 single leg Glute Bridges
5 single leg Box Step up to jump (each side)
5 single arm KB/DB Sotts Press
8 sets of:
Clean Pull + Power Clean (2sec pause in catch) + below knee clean + S. Jerk (2sec pause in dip and catch) + S. Jerk
- start @50% and work up in weight (max 75% of 1RM)
5 sets of:
3 Clean Deadlifts (2sec pause at knee + shrug in top position + 4sec eccentric) no TNG @~100% of 1RM
30 min. EMOM:
1. 18/14 cal Row
2. 12 Target Burpees
3. 50 DU
4. 12/8 cal. Assault Bike
5. 15 Box Jumps
6. rest
*finish every exercise in max. ~45-50 sec. in first round
In teams of 2:
40min AMRAP of:
100cal Bike
100 KB-Snatch (24/16kg)
100 BJ over (24/20'')
100cal row
100 Goblet Squats (24/16kg)
100 Burpee over partner in plank
- move at a steady pace for the whole workout -