Amrap25
400m run
30 doubleunders
200m farmers walk (2x24/16)
30 doubleunders
100m frontrack carry (2×24/16)
30 doubleunders
Every 2 min for 14 min do (7 sets)
5/4/3/2/1/1/1 Hang power cleans + 1 Pushjerk
Start with the first weight after empty bar and build up with good form!
4 sets
30s double KB FR bottom squat hold
direktly into
30s double KB OH hold (do standing FR if OH mobility is insufficient)
rest 30s
Banded Hip Extension
Banded Jump Squats
10-15 min to find 1RM
Then: E2MOM x 6
3 Muscle Clean @80%
5 x 30sec.
ADV.: weighted (Barbell)
in teams of 2:
for 36min -> 6 sets total:
every 6 min:
1. 5min c2bike max cal, split as needed
2. 600-800m medball run (run together but split the medballcarry as needed)
3. 5min ski erg max cal, split as needed
Amrap10
4 strict hspu
8 wallballs (30/20)
12/10 cal row
Rest 4 min
Amrap6
1 wallclimb
30 doubleunders
2 wallclimbs
30 doubleunders
3 wallclimbs
....
10 min work on pause Frontsquats in sets of 3-5 (2s pause)
After each set 3 attempts for a max broad jump
10 min to work on legless ropeclimbs
After each ropeclimb do 1-2 negative pushups
Sprints aus verschiedenen Startpositionen und Distanzen (immer 2 gegeneiander)
- stehend
- sprinter start
- liegend bauch
- liegend rücken
-
loaded mobility and long stretches