AMRAP 15 Min for quality:
1) 1-2 Ropeclimbs
(60 sek. Rest)
2) 6-8 kipping HSPU/ 6-8 Pike Box HSPU
(Rest By feel)
EMOM 12 min: (4 Sets)
1. 15-20 sec/ each top + bottom of Chin up Hold
2. 15-20 Plate chrunches in Hollow
3. 2-3 Wall Walks + 5 sec Hold at top
Max number of reps in 2min.
One attempt for max time in L-sit.
Variations:
1. hold feet over medball
2. hold feet over floor (legs straight)
3. hold tuck position (feet in front of knees)
4. hold tuck position (anyhow)
20 min EMOM for consistent reps
1. row for calories
2. DB Thruster (2x22,5/15kg)
3. alt. rev. goblet lunges (32/24kg)
4. Box facing BBJO (24"/20")
6*4 snatch balances
- start with first weight after empty barbell
- increase the weight throughout sets
- rest 60s between sets
12 minutes to work up to single heavy snatch
5 min AMRAP:
50m KB suitcase carries
24/16kg
whenever you put the KB down, 15s hollow hold
Emom 24'
1. 10-16 alt. DB Snatches (8 each side)
2. 8-15 wallballs (6/4kg)
3. 7-12 cal concept 2 bike or row
4. rest
40min running clock:
Min 1-7:
40sec. on 20sec. off Echo Bike
Min 8-14:
30sec. on 30sec.. off Echo Bike
Min 15-21:
20sec. on 40sec. off Echo Bike
Min 22:30-40:
Every 2:30min (7 sets):
400m run (Tor hintere Halle!)