6 sets of:
3min on 2min off
1. 400m run
then AMRAP of:
5 Burpees
7 T2B
9 Goblet Squats (22,5/15kg)
2. 100 DU‘s
30 WB (20/14lbs)
ME alt. DB-Snatches (22,5/15kg)
- go for as many reps as possible but stay consistent over all sets. So start @~80-90% rather than all out! -
4 Sets:
1. 1-3 (Banded) Strict Ring MU/
1-3 Negativ (Banded) Strict Ring MU/
3-5 (Ring) Pull ups + 3-5 Strict Ring Dips
(Rest as needed)
2. 40-60 Double Unders/ 60 sek practice DU
(Rest as needed)
4 Sets: (30-60 sek Rest btw exercises)
1. false Grip Ring-to-chest row: 8-12 @3 sec Ecc.
2. russian Push ups: 8-12
3. Stick Cheunches: 10
8 sets of:
2min on 2min off
1. AMRAP of:
15/12cal Echo Bike
12 alt. DB-Snatches (22,5/15kg)
ME Burpees
2. AMRAP of:
30 DU´s
8 single arm DB-Thrusters (22,5/15kg)
8 Pull ups
- aim for consistent reps each set! -
Find a Heavy but perfect complex of:
1 Snatchgrip DL + 1 SnatchPull + 1 PowerSnatch + 1 SquatSnatch
5 BackOff Complexes @70%
8x3 Reps - Start @100% of 1RM Snatch and increase weight every round!
4 sets of:
90sec C2Bike
90sec Row
90sec Ski
90 sec Air Bike
4min rest btw sets
Goal is to increase your pace each set!
Start with 70% and build up to 95-100% effort!
4 rounds (TC 26)
400/800/1200/1600m row @ moderate pace
400m run @ moderate pace
Aim is to set a pace for the rower in the first row that you can hold over all sets. So dont start too fast!
Accumulate 50 calf raises with 3s ecc.
3 sets of:
5 JeffersonCurls (add weights over after round 1)
5/5/5 camel to cat (different Spine areas)
15 MedballExtensions
3 Sets of:
12/12 SL RDL (T31X1)
Lunge Matrix x5/Position (T31x1)
3 Sets of:
Big Ankle-Matrix x1/Position
Banded Flexions x10/side
Banded Pushes x10/side