Movement Prep.
Ring MU
low Rings from floor bended Knees
low Rings from floor straight Legs
diagonal Ring Row to Hip
bended transition
kipping Swings on high Rings
assisted kipping MU
MU´s
Push Up Variations
alternat Hand Positions
alternat levels of Hands
one Arm Push Up
Plate/Parallet Push Ups
12min AMRAP of:
400m run
12 DB-Thrusters (2x22,5/15kg)
18 T2B
rest 5min then
8min AMRAP of:
200m run
8 DB-Thrusters
12 T2B
Find a heavy weight for:
1 Snatch + 2 OHS + 1 tng Snatch
Then in 5min do as many Snatches @max weight as possible (no fails!)
- for each fail you have to do 5 Burpees afterwards -
4 sets of:
4 heavy DB Snatches (one arm)
10-20m OH Carry
4 heavy DB Snatches (other arm)
10-20m OH Carry
Every 10min for 30min (3 sets):
21-15-9 of:
Cal row (17-12-7 cal for women)
Burpee over rower
6 sets of:
5min on 2min off
1. AMRAP of:
21/16cal row
15 WB (9/6kg)
9 Burpee BJ (24/20'')
2. 3 rounds of:
10 OHS (40/30kg)
10 T2B
then max cal Bike