EMOM24
1. 6-8 x 1 goblet squat + 1 lunge on each side (24/16)
2. 8-16 pushups
3. 30-50 doubleunders
3 sets ( + ramp up sets)
3.3.3 Backsquats (rest 20s between cluster sets)
rest 2-3 min between sets
3 sets
12-16 barbell rom. DL (2020)
rest 30s
5-8 strict hspu (scale with ROM/2-3 negatives/pike pushups)
rest 30s
30s chin over bar hold (use feet support to go unbroken)
rest 60s
In 12min find a heavy double Clean and Jerk --> no FAILS!
Then 5 x 1 at heaviest weight
Rest ~60s btw reps
3 sets:
5 Clean Pulls @100-110% of heaviest double
Rest ~2min
3 sets of:
4 Nordic Curls
15-20s Copenhagen Plank on floor / side
4 sets of:
5 DL with 4sec. ecc. (no TNG)
rest 1-2 min
3 sets of:
10-20 cyclist goblet squats @3110
Rest 60sec.
7min AMRAP of:
3cal row
3 P. Press
6cal row
6 P. Press
9
9
…
5 sets of:
5 min (row or Air Bike) for cal
Rest 2 min between sets
Goal is to increase your score each set, start with an easy pace and build up to an moderat/ faster pace
EMOM21
1. 14-16 boxjump overs (24/20")
2. 8-12 DB thruster (2x22.5/15)
3. 6-10 Burpee C2B pullups
directly into
3 rounds for time (take the numbers you did in the EMOM)
14-16 boxjump overs
8-12 DB thruster
6-10 Burpee C2B pullups
Goal is to go sub 9 min in the 3 rounds
3-5 sets of:
6-10 DB goblet squats with 2s iso hold
3-5 sets
6-10 KB romanian DL with 2s iso hold
3 working sets of:
6-10 pushups with 2s iso hold
Rest 30-60sec.
6-10 ringrows with 2s iso hold
Rest 30-60sec.
1. shuttle sprints (var. starting pos.!)
2. 9min EMOM
1. 15-20sec. split squat hold (each side)
2. 15-30sec. HS-hold
3. 15-30sec. chin over ring hold