4min AMRAP
rest 2min
6min AMRAP
rest 2min
8min AMRAP of:
400m run buy in
then
20 KB-SDLHP (24/16kg)
20 target Burpees (6'')
20 T2B
20 single arm KB-Thrusters (24/16kg)
100 DU´s
12 Min Time to work on:
1. kipping Toes-to-Bar (6-10 reps or
AMAP unbroken)
(Rest By feel)
2. 60 sec. Double practice/ Max reps unbroken
(Rest By feel)
EMOM 12 Min:
1. 15-30 sec. L-hang
2. 20-25 Banded Lat-pulldowns
3. 15 V-ups/Tuck ups
4. 15 scapula retractions
10 sets of:
2min on 1min off
1. AMRAP of:
12/9cal Echo Bike
9 Push ups
6 T2B
2. AMRAP of:
32 DU´s
16 air squats
12 single arm DB-P.Press (22,5/15kg - 6 each side)
- aim for consistent scores over all sets! -
15-20 min to work up to a heavy complex of:
2 SquatCleans + 2 FS + 2 Jerks
+
BackOffs: 3x@80% of max
6x3 @100-120% of 1RM Clean
(Focus on driving feet into the ground and stable back)
6 sets of:
3 min on, 2 min off:
12 alt DB Snatches
12 alt Box Step ups
Max cal Echo bike
Amrap of:
12 cal C2 Bike
6 Push up Variation
AMRAP 15 Min:
100m - 200m - 300 - (+100m) Row
After each Round: 200m moderate run
(3 Min Rest)
15 Min AMRAP:
4 - 6 - 8 - 10 - 12 - (+2cal) Echo Bike
After each round: 200m moderate run
> consistent nur fast pace on the rower/ bike, moderate on the run
> score: max meter/ Max calories in 15 Min
4 sets
800m run @ moderate pace
Rest 2 min
400m run @ fast pace
Rest 2 min
Try to be as consistent as possible in your 800m and 400m runs
3 Sets of:
L-Spine Rotation x20 (alt.)
PVC Lunge T-Spine Rotation x20 (alt.)
3-Position Cat/Cow x10/position
ACC. 100 Scapular PushUps
ACC. 100 Scapular PullUps
3 Sets of:
Wrist Curls x10/side
Wrist Rotations x10/side
+
3 Sets of:
Ankle Flexion x10/side
Ankle extension x10/side