Cindy
AMRAP20
5 pullups
10 pushups
15 airsquats
Rest 3 min
800m run
Work on pistols for 12 min in sets of 3-5 each leg
- box supported
- rack supported
- skater squats
- weighted
After both legs do
20-30s hollow hold
Amrap7
5 Burpees
10 russ. KBS (32/24)
20 doubleunders
5 burpees
10 KBS
40 doubleunders
5
10
60
....
20 doubleunders
In 12' minutes work the weight up for the following complex:
Hang Clean + Clean + Front Squat
- no fails! (max. @85%1RM) -
3X3 Snatch Balance @RPE 7,5-8
- good form only -
3 sets of:
5-8 Sots Presses (scale depth of the squat or weight)
10-15 KB B-Stance rom. DL (contralateral)
- 1' rest -
In teams of 2:
For Time:
150/120cal row
150/120cal Air Bike
100/80cal row
100/80cal Air Bike
50/40cal row
50/40cal Air Bike
(40min cap)
4 sets of:
4 backsquats with tempo 30X1
(+3-7%)
Rest 2min btw sets
Gymnastics
EMOM12
1. 2-5 SHSPU (if constant last week go deeper or more reps)
2. X shoulder to shoulder strict pullups
Barbell cycling hypertrophy
4 sets
10 snatch grip shrugs (strict)
8 hang snatch grip high pulls
6 hang muscle snatches
4 hang power snatches
2 hang squat snatches
Rest 60s