EMOM 8 Min
3-5 Toes-to-bar
Scale to leg/knee raise
Focus on consistent reps
AMRAP 15 Min
30 m Suitcase Carry/Each
6-8 Kettlebell Pull Through in Low Bear Pos./Each
8-12 SA Ring Row
10-12 Wall Angels
In 5-7 sets work up to a heavy weight for:
2 Bench Press with 2sec. pause on chest!
--> RPE 9,5 for last set
3 sets of:
6-8 Bulg. Split squats (slow ecc. + 2sec. pause at mid range and bottom - no pause at the top / single DB in contralat. hand)
rest 30sec. between legs
- 2 warm up sets of 6 reps with increasing weights -
3 sets of:
5-8 (wtd.) Chin ups
30sec. band pull apart hold
ME Push ups
rest 60sec.
Emom6
1. 30s Double kb frontrack squat walk
2. 3-5 explosive pushup variations
1. 12 min to build up a heavy squatclean
When you get to a weight that is new or challenging do 2-3 clean pulls with 10kg more on the bar and then do the lift
2. 12 min to build up a heavy splitjerk (do 3-5 jerk dip squats with 10kg more before heaviest sets)
8 Sets of:
21/18 Cal Bike
180 DU
15 WBS
TC= 38 Min
Long hip flow