Amrap35
800m run
80 single arm kb swings
(24/16) (switch as needed)
600m run
60 Vups
400m run
40 single arm kb frontsquats
(Switch as needed)
200m run
20 T2B
In teams of 2 (YGIG per movement)
AMRAP25
10/7 cal echo bike
15 Db hang pc
20 wallballs (9/6)
Scale reps and weight that you can go unbroken in the first rounds
5 sets
5-4-3-2-1 Hang PS with 5s pause in EACH catch (no increasement with a bad catch)
Rest 2 min
Build up a heavy single of turkish getups each side
40min EMOM
1. 18/14cal row
2. 15 T2B
3. 200m run
4. 15 Thrusters (40/30kg)
5. rest
- scale reps and/or weight as needed to finish 40min without additional scaling! -
4 sets of:
5er (Ella bis 45kg, Flori bis 40kg, Pia35kg, Lena 45kg)
im Wechsel mit
5er Hürdensprünge
10sec Hollow hold
5 sets of
2-3 neg. HSPU
im Wechsel mit
2 neg. chin ups (Ella 2er Chin ups)
7min AMRAP
6 ring rows
6 push ups
9 Air squats
20 SU‘s