30min AMRAP of:
400m run
1 round of "cindy" (5 pull ups, 10 push ups, 15 air squats)
AMRAP 8 Min:
10m Bear Crawl
15 Hollow Rocks/ Hold
1 Wall Walk + 8-10 shoulder Shrugs
15 Arch Rocks/Hold
10-9-8-7-6-5-..-1 reps:
Kipping Hspu
—> after every round:
Practice 30-40 sec. HS Hold on Wall/ freestanding (with Partner)
(Timecap 14 min)
2 Sets:
- Reverse Snow angel: 10
- Band pull apart Hold: 30 sek.
(Rest as needed)
Every 90sec. for 15min (10 sets)
P. Snatch + Hang Snatch
start @ first weight after empty bar and work up by feel
5min running clock:
30/25cal Echo Bike
then AMRAP of:
6 DB-Thrusters (2x22,5/15kg)
5 T2B
4 Burpees
5-4-3-3-2-2
- increase weight each set without sacrificing technique -
- focus: Speed and stability in catch -
Work up to a daily heavy Clean and Jerk!
Enjoy it!!
3x20 BackRack Reverse Lunges
- work up in weight to a heavy last set -
4sets of:
8-10 Double DB Floor Press (21X1)
10-12 (SA) Banded Lat Pulldowns
Rest:1-2 min
3 Sets of :
3 min on 2 min off
90 sec. Echo Bike
12 Ring Rows
Max Reps Walking Lunges FOR QUALITY!
12 sets of: (Bike and Row)
2min on
1min off
Switch Ergs btw Sets
Goal is to keep your pace over all Sets!
Every 7min for 35min (5 sets):
400m run (große Runde hinten rum)
25/20cal Echo Bike
500/450m row
- At consistent pace for all sets! -
3 sets:
Weighted Jefferson Curls x5
Alt. Lying T-Spine Roatations x20
Feet against Wall MedballExtensions x20
3-4 sets:
10-15 BlackRoll Compressions
10 Dbl. KB Flys
10 KB PullOvers
4 Giant Sets of:
10 HalfKneeling BottomUp Presses
20 FacePulls
10 Banded PullAparts
20 No Moneys