3 Sets:
1) 10 Scapula Pull ups + 10 Kipping Swings
2) 20-30 sec wallfacing HS Hold
3) 6-10 strict Knees to Chest/Elbow
4) 6-8 Pike Push ups/ normal Push ups
(60 sek Rest btw sets)
15 min Time to practice:
- X- Reps Toes-to-Bar
(30 sek. Rest)
- X- Reps strict HSPU/ Pike Box HSPU
(30-60 sek Rest)
6 min AMRAP:
6 Dbl DB Z-Press (moderate load)
15-20 sek. Hollow Hold + 5 Tuck ups
3 sets of:
15-25 prone banded leg curls
5-8 banded rev. nordics (plantar flexed feet)
3x5sec. on 5sec. off RKC plank (total 30sec. plank)
- no rest between movements -
3 sets of:
8 (2'' def.) rev. lunges @ RPE up to 10
Rest 45s between legs
(Load with 2x DB´s in Farmers Position)
3 sets
8-15 Double KB-Front Squats @ RPE 8-9
Rest 2min
E2MOM for 12 mins (6 sets):
first three sets: 2 snatch pulls + 2 snatches
last three sets: 2 snatch pulls + 1 snatch
Front squats:
5 sets of 5 @ RPE 9
rest 60s btw. sets
For Time: (TC 40 min)
1 Set:
800m Run (max 4:10 min)
1000/850 m Row (max 4 min)
(2 min Rest)
1 Set:
800m Run (max 4:10 min)
40/35 cal Echo Bike (max 4 min)
(2 min Rest)
2 Sets:
400m Run (max 2 min)
500/450m Row (max 2 min)
(2 min Rest after 2 sets)
2 sets:
400m Run
20/15 cal Echo Bike (max 2 min)
> moderate pace in the First 2 parts.
> increase pace in the Last 2 parts.
(But Not all-out)
5 sets (65-85%)
Snatch lift off (2s hold off the floor)
1 snatch pull
1 Snatch
rest 90s
All sets go from 90% of your 1RM
3 sets
5 @ 75%
3 @ 85%
1+ @ 95%
(ME / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-10 2" deficit reverse lunges each side (2x DB in hands)
rest 45s between legs
Try to increase reps before weight
3 sets
6-10 Barbell roll outs
rest 30s
ME banded seated legcurls (shoot for 20-30 reps)
rest 30s
If possible try to increase reps