Outdoor

With a running clock
@0:00
AMRAP 15
20 Wallballs (20/14 lbs)
20 SA DB PushPress (22,5/15kg)
20 DU’s
20 DB Hang P.Clean (22,5/15kg)

@20:00
3 sets of
400m run
10 burpees over DB
15 Pull Ups
-TC 10 min-

Pump and Prime

3 sets
30s fast but controlled seated banded rows
30s fast but controlled plate floorpress (15/10)
- no rest between movements -

Bench Press

4 sets of:
4 Bench Press up to RPE 10
rest 2min

Assistance Lifts

3 sets
1-3 legless RC (scale to 3-5 rope pullups or 2-3 horizontal ropeclimps)
Rest 60s
6-10 ring pushups (21X1)
(If not able to do 5 full regular pushups go for elevated regular pushups)
Rest 60s

PC + Clean

Every 90s for 12 Min

2 power cleans
1 squatclean


> Work up By feel, but stay moderate

Clean Deadlift

4 Sets:
3 clean pulls with 2s hold 2cm off the ground (heavy)
rest 90s

Acc.

4 Sets: (no Rest)
5 Single Arm DB split press each side
10 split palloff press each side

Whole Body Strength

4 sets of:
12-16 DB-walking lunges
rest by feel
5bBench Press @31X1
rest by feel

WOD

10-8-6-4-2 of:
Cal Echo Bike
Ring rows

Rest 2min

10-8-6-4-2 of:
DB-P.cleans (scale to hang)
- 15 air squats after each round -

Running Technique + Exercises to warm up

1) Lauf ABC

2) 2 rounds:
20sec banded sprints
8 side plank hip dips (each side)

TEAM Intervalle - It's all about running

in teams of 2
try to accumulate as many 400m sprints as possible
T.C. 25min
Person A) 400m sprint
Person B) 200m jog (as recovery)

when each one of the team ran 4x400m - you both rest for 2 min
then start it all over again till time runs out.

keep pace consistant!
try to run with 85-90% of ur possible speed for the given distance.

Clean

Every 90sec. for 7:30min (5 sets):
Hang Clean + belwo knee Clean + Clean @ 65-80%
then
Every 60sec. for 3min (3 sets):
1 Clean @ 85-92,5%

Wendler Deadlift

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)

Assistance exercises

3 sets
5-8 nordic hamstring curls (work with a partner - 3-5sec. ecc. + push up off floor)
rest 90sec

- progress by working up in reps within the rep range, going with a slower tempo for a greater ROM on ecc. or pushing less with the arms off the floor (in that order, and not all in one session) -

HIT Bike

Accumulate target cals as fast as possible with a partner (switch as needed, but aim to keep intensity high):
100 (male/male)
85 (male/female)
70 (female/female)

- 5min cap -

full body stretching + trigger ball

we work from top to toe
+ use the trigger ball