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
Every two minutes for 12 minutes do (6 sets):
3-4 strict Pull ups
-with focus on maintaining Hollow Body position-
*add weight and/ or scale to negative Pull ups (5-15 sec. ecc.)
3 sets of:
1. 6-8 side Bends with KB/ each
2. 5-8 active hang lat activation @2221
3. 30 Flutter Kicks (maintain Hollow Body pos. with lower back on the ground)
4. 30-60 sec. Plate hold
-30-60 sec. rest-
25min EMOM
1. 60 DU´s (max. 40sec. - scale to 40sec. practice or single unders)
2. 12 alt. DB-Snatches (go heavy, but keep them unbroken - TNG or not)
3. 10 pull ups + 10 Burpees (scale reps and/or to jumping pull ups/ring rows)
4. 20 Goblet Squats (same weight as DB-Snatch - scale reps)
5. rest
5 sets of:
Segmented Snatch Pull + High Hang Power Snatch + Drop Snatch
- start at first weight after empty bar and work up in weight (max 65%)
5 sets of:
Snatch Pull (2s pause in front of knee) + Hang Power Snatch + Snatch Balance
- keep working up (max 75%)
5 sets of:
Snatch Pull + below knee Power Snatch + OHS
- keep working up to a heavy weight
3 sets of:
8-10 DB Pull Overs (31X1)
ME single arm Strict Press / side
Rest 60s
4 Sets of:
5-7 Split Stance Rom DL (2xDB)/Each @RPE 8
60 sec. Rest after both legs
6-8 SA Push Press @31x1
60 sec. Rest after both arms
5 Rounds of:
5 Cal Bike (Sprint! --> Goal: 30 sec.!)
10 m High Bear Crawl (Scale to FP#3)
20 Walking Lunges (Scale to Squats)
Goal is to finish each round @2'
30min EMOM:
1) 15/12cal row
2) 15/12 cal Air Bike
3) 200m run
35min max distance row
*Every 7min do starting @ 0:00 do:
15-20s tuck front lever hold + 20s active Hang
30m Double KB OH Carry (heavy)
15-20s Copenhagen Plank / side
- keep a consistent pace for the row to get as many metres as possible -