EMOM 12 Min:
1. 30-50 high Single Unders
2. 20-30 sec (wallfacing) HS Hold
3. 20 sec Hollow + 20 sec Arch Hold
4. 2 Wall climbs
15 min practice:
A) HSW:
- 15-30 sec HS Hold/ Kick into free HS Hold
- 6-10 alt. (Wallfacing) HS Shoulder Taps
- 1/side HSW around the Box
- 6-10 alt. Walk on Plate in HS
- 30-40 sec free HS Hold Practice in 1x1m square
- free HSW (against Wall/ with Partner)
B) 60 sec DU Practice/ x-reps DU unbroken
3 Sets: (no rest)
- 6/side SA KB Russian Sit up
- 60 sec Gymnastic swim Complex
3 sets no rest
5-7 rev. nordics (dorsiflexed feet)
15 banded pull through
8 rev. lunge to high knee (each side)
8 alt. shoulder taps
3 sets each side
6 reps @ RPE up to 10
Rest 45s between legs
(Load with 2x DB in Farmers Position)
4 sets of:
5-8 nordic hamstring curls (up to 5sec. ecc. then push out)
rest 90sec.
or
8-12 partner leg curls
rest 60sec.
5 sets of:
- 3-5 balances + 1 OHS @RPE8
rest 60s
work out of rack
5 sets of 5 reps @ RPE 9
--> 2s pause above knee
rest 60-90s
AMRAP5:
- 12 alt. SA DB Deadlift + DB snatch (1 DL + 1 Sntach, then switch sides)
- 10 hollow body rocks
4 sets of:
6-8 SA Ring Row each side/ 4-6 banded Pull ups (postpartum)
-30 sec Rest-
6-8 BulgarianSplit Squats (each side) @21X1
-30 sec Rest-
8 DB seated strict Press
-30 sec Rest-
4 Rounds
12 DB Hang Cleans
12 DB Deadlifts
400m row/ 800m concept 2 bike
Echo Bike Game 10-15min
2 sets of: (Bike and Row)
4 rounds:
90s easy pace
30s fast pace
60s mod. pace
no rest btw rounds
3min rest btw sets
Goal is to keep ever pace over all rounds!
5 sets
2 high hang snatches with 3s pause in catch @ 70-80%
rest 90s
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
3 @ 70%
3 @ 80%
3+ @ 90%
(ME-1 / 1 Atemzug oben / Cap at 15 reps)
3 sets
8-10 bulgarian splitsquats @ 31X1
(2x DB in hands)
rest 45s between legs
Try to increase weight from last week
3 sets
8-12 Partner Beinbeuger (ygig)
5 sets (unbroken)
5-10s full L-Sit + 5-10s tucked L-sit
Rest 45s