Amrap10
2 Lanes kb SA oh walking lunges (right/24/16)
10 pullups
2 Lanes kb SA OH walking lunges (left)
10 burpees
Rest 5 min
Amrap10
2 Lanes kb SA FR walking lunges (right/24/16)
10 T2B
2 Lanes kb SA FR walking lunges (left)
10 burpees
3 sets
10 double KB rom. DL
Directly into
ME double kb Frontsquats
Rest 60s
10 ringrows
Directly into
ME pushups
Rest 60s
4 sets (unbroken/2020 tempo)
10-15 dumbell skull Crusher
10-15 db Hammer curls
Rest 15s
In 12' find a heavy weight for the following complex:
Power Clean + Hang Squat Clean + Front Squat + Jerk (2s catch)
3X5 BS @ 33X1
- rest 90" -
3 sets of:
8-10 single leg DB rom. DL
8-10 side plank rotations/side [wtd.1,25/2,5kg]
- rest 1' -
In Teams of 2:
20min row for max distance
- switch every minute -
Rest 5 min
5 sets of 20s all out sprint - go every 2min
4 sets
4 Frontsquats (+3-7%)
Rest 2 min
5 supersets of:
2-5 strict (def.) HSPU (scale ROM or to negatives)
X-10 strict Pull Ups (1s pause at bottom / if you can do 10 Pull Ups without a problem add weight)
Rest 90-120s
- if you were able to keep same number of reps last week, increase ROM, reps, or weight / goal is still to stay consistent
4 sets
5 snatch hang high pulls
5 hang muscle snatches
5 BtN snatchgrip strictpresses
5 pressing snatch balance
5 snatch balance
Rest 60s