15 min AMRAP for Quality:
1) X-Reps:
T2B/ Kipping Leg Raises/ Kipping knee Raises/ Kipping Hollow to Arch + strict knee Raises
2) X-Reps/Meter:
HS Walk/ with Partner/ alt. Walk on Plate/ Shoulder Taps in (wallfacing) HS Hold/ wallclimb/ HSW around the box
3 Sets:
- 5/side half-kneeling Thoracic opener
- 10 Dbl DB seated z-Press (moderate)
- 10 Prone PVC Press (+2x1.25kg)
(30 sek Rest)
3 sets of:
15 band pull aparts (1sec. hold at peak)
10sec. Y-W-T hold (each pos.)
20-30 banded Triceps push downs
- no rest between movements -
3 sets of:
8 Bench Press @ RPE 8
rest 2min
3 sets of:
6-10 3-point DB-rows (each side) @RPE 8-9
rest 30-60sec.
8-15 half kneeling Arnold press (each side) @RPE 8-9
rest 30-60sec.
6min EMOM
8-12sec. max cal Echo Bike
- go all out! But the goal is to maintain your Power Output for all sets! -
Every 2 minutes for 16 min (8 sets) do:
1 snatch lift off
1 power snatch with 2s pause above knee
1 power snatch
start with first weight after empty barbell, work you weight up throughout the sets
5 sets of:
2 snatch pulls from ground
1 hang snatch pull
@RPE 8-9
rest 60-90s btw. sets
30min Amrap (In Teams of 2/ YGIG)
1. 12/15cal Echo Bike
2. 14/18cal Row
3. 12/15 cal Ski
4. 200m Run together
With an Aerobic Pace do:
3200m run (4x800)
3000m row
TC 40 min
Exercises for:
- Spinal rotation
- Spinal Flexion & Extension
- Body awereness
- General Posture