Every 6min for 30min (5 sets):
400m run
24 WB (20/14lbs)
12 T2B
6 DB-GTOH (2x22,5/15kg)
- scale as needed to finish sub 4min consistently! -
Every 5 min for 25 min
20/15 calories row
15 double KB FS (2x16/2x12)
10 double KB pushpress
5 Double KB Thruster
Weight should be light so that you can do each movement unbroken and maybe even the whole set in the first sets. Go hard each set! First set should be done Sub 3 min!
Every 2 min for 12 min do (Build up with good form
1 powerclean from floor
1 FS
1 below the knee hang power clean
1 FS
1 above the knee hang power clean
1 FS
4 sets
8-10 Tall jerks (empty bar/focus is speed and position)
8-10 negative slider leg curls (3s down)
20 min to work on in alternating sets
- 3-4 sandbag cleans to shoulder
- 8-12 GHD situps
- 1-2 pegboard attempts
Fitness Bundesliga Wod 2 (TC 8)
In teams of 2
10-8-6-4
Powercleans
Thruster
(50/35 || 60/40 || 70/47,5 || 80/55)
Partner A: 10 pc + 10 thruster
partner B: 10 pc + 10 thruster
Partner A: 8
Partner B 8
Usw