Amrap25
2 Burpees (+ 2 each round)
4 SA Kb FR reverse lunges each arm (32/24)
6 shuttle sprints (wall to fence = 1)
8 russian kbs (32/24)
5 sets 3 min on // 2 min off
Amrap
10 boxjump overs (24/20")
10 double Db hang snatches (2x15/2x10)
10 target burpees
Push each set hard but also try to hold the score of the first set!
3 sets each side
6-8 sa kb bottom up split press
Rest 30s between sides
Every 2 min for 10 min do
3 pushpresses with 2s pause overhead
Build up to a moderate weight. NO GRIND! Focus is speed in the drive!
Every 90s for 8 sets do
1 splitjerk (start with empty bar)
Go for a heavy weight!
5 sets of:
20m Prowler Push
8-12 DB floor press (1 sec. hold)
8-12 ring rows
3 sets of: 8-12 DB rom. DL
10-20 banded tricep push down
10-15 lat. raises
40 Minuten AMRAP:
400m Run
30 sec Rest
30 cal Echo Bike
30 sec Rest
30 cal Row
30 sec Rest
200m Run
15 cal Echo Bike
15 cal Row
90 sec Rest
4 sets of:
4min on 4min off
1. 500/450m row
then AMRAP of:
8 Thrusters (60/40kg)
12 C2B
2. 450m run
then AMRAP of:
8 alt. DB-Snatches (30/20kg)
12 Burpee over DB
- go 95-100% effort on first round and try to come as close as possible on the second! -