Amrap8
20 light db HPC(2x15/10)
10 burpees
5 shuttle sprints
Rest 4 min
Amrap8
20 light db STOH
10 Airsquats
5 shuttle sprints
4 - 5 sets of:
5 Strict Pull ups (wtd./ cluster/ negative/ negative and wtd.)
- rest 30-60 sec.-
6-8 Ring Dips/ Ring Push ups @2011
- rest 30-60 sec.-
2-3 rounds of:
30 Russian Twists
8-10 Strict Leg Raises
8-10 Med. Ball Lateral Toss to wall (each side)
12 alt. Plank reach outs
4 sets of:
1. 4min AMRAP of:
15 WB (9/6kg)
15 alt. DB-Snatches (22,5/15kg)
15 BJ (24/20'' - step down!)
rest 3min
2. 4min AMRAP of:
100 DU´s
25 alt. Goblet rev. lunges (22,5/15kg)
25 Burpee over DB
rest 3min
In 15' (A+B) work the weight up for the following complexes:
A) 8 minutes: 2 Push Press + Push Jerk (2" pause in catch)
then
B) 7 minutes: Split Jerk (2" in catch) + Split Jerk
- no fails -
5X5 BS @70-80%1RM
3 sets of:
10 DB-rom. DL (33X1)
20 Russian twists (Plate)
30" side Plank/side
- 1' rest -
10-8-6-4
4 sets of:
6-12 Push Ups
8-12 Single Arm DB Bent Over Row (each side)
rest by feel
3 sets of:
8-10 Single Leg Romanian DL (each side)
rest by feel between sets
8 sets
30s at moderate hard pace
15s easy
Rest 1 min
4 sets
1 min @ above pace
15s easy
Rest 1 min
2 sets
2 min @ above pace
15s easy
1 set
4 min @ above pace
Start easy enough so that you hold your pace the same over all intervals!
Rest 1
12min to practice Butterfly Pull Ups/C2B and Handstand Walk (max 75 C2B)
Work up to a heavy set of 2 Front Squats @ RPE9
4 sets of:
2 Snatches @ ~10-20% less than avg. weight from last 3 weeks
3 sets of:
8-15 Ring Push ups
8-15 Ring rows