3 Sets:
- 8 tight Hollow to Arch Swings
- 8 Alligator Rolls (4/side)
- 8 wallfacing Chest to Wall
- 8 v-ups/ Tuck ups
(30 sek Rest)
5-7 Sets: (16 min TC)
1) Practice T2B:
- jump into Hollow/ Arch
- jump into half Toes Raises
- practice multiple knee raises/ leg Raises in Kipping Swing (individual Target)
- practice X-rep unbroken T2B
(Rest By feel)
2) practice (free) HS Hold:
- wallfacing HS Hold
- HS Hold
- Kick into free HS Hold (Support from Wall)
- free HS Hold against Band in rack
- accumulate 10-30 sec free HS Hold (with Partner)
(Rest By feel)
4 Sets (no Rest):
10-15 sec Hollow Hold
10-15 Tuck ups
10-15 Hollow Rock
10-15 V-ups
(30 sec rest)
4 sets of:
4 Front Squats @ RPE 9
rest 2min
3 sets of:
8-10 2'' def. rev. lunges with 2xDB´s @ RPE ~8-9
rest 30sec. btw legs
10min running clock
With a partner as YGIG per movement
2-5 strict Pull ups - aim for an unbroken set for as long as possible. scale to band ass. or feet ass. pull ups
2-5 strict Ring Dips - aim for an unbroken set for as long as possible. scale to ring push ups or elev. push up var.
- stick to your number of reps, even if you have to split them up and rest a little bit more. Choose your variation and number of reps wisely, this gets hard quickly. -
3;3;3;3
work with light weight on driving your body rapidly under the barbell
stay below 40 of your 1RM
rest as needed
every 2 minutes for 12 minutes (6 sets) do:
1 clean pull
1 squat clean
1 FS
1 split jerk
AMRAP5:
5 power cleans
5 push presses
50m heay FR carry
use empty barbell // two KBs (24/16)
4 rounds of:
8 Bulgarian Split Squats / leg
Rest by feel
10 Hip Thrusts
Rest by feel
12 Side Lying Leg Raises on bench/ leg
Rest by feel
10min AMRAP
12 Box Step Ups
12 Ground to Overhead with Plate
12 inline Push Ups
5 Sets:
5 Min ON/ 2 Min OFF
200m Run (max 1 Min)
500/450m Row (max 2 Min)
Remaining Time:
Max Calories Echo Bike
> try to Push the bike but stay consistent over all sets!
4 sets
800m run
1000m row
Rest 2 min
TC 36 min
Aerobic and consistent pace over all sets
3 sets no rest
10 half kneeling banded chops each side
10 alt. Single leg T2B
10 light forearm curls each direction (flexion+ extention)
weighted pistol squat prgression 5-6 reps of:
- small box, heel in room
- band supported pistol squat
- pistol squat with or without elevated heel
- regular pistol squat with KB
dual KB FR cossack squat:
- 6-8 reps / leg @22X1
- rest 60s btw. legs
in teams of 2:
- 2 rounds / leg
- change with partner every round