AMRAP 26
200m run
8 Cluster +1 each round (2x22,5/15kg)
8 Pushups +1 each round
8 alt. rev. lunges +1 each round (2x22,5/15kg)
8 PullUps +1 each round
6 target burpees +1 each round
20 Du‘s
2x 5 pause Front Squats @~RPE 9
Rest 2-3min
- in sets of 5 reps work up to two heavy sets (~RPE 9) of 5 Front Squats with 3s pause in bottom position -
3 sets
12 -16 alt. DB reverse Lunges with DB im FA pos.
Rest 60s
6-10 (wtd.) Ring dips @ 21X1
(sc.: par. Pushups / elev. Pushups)
Rest 60s
1-3 legless Ropeclimbs
(sc.: 3-5 rope pullups / 2-3 hor. RC)
Rest 60s
Increase weight / reps / difficulty if possible from last week
Every 90s for 12 sets
4 sets
3 power cleans with 2s pause ich catch
4 sets
3 squatcleans
4 sets
3 clean pulls (focus on shrugg / new setup each rep)
AMRAP5
(Wo)Man Makers
Every 90s for 8 sets (quick build up over the first 2-3 sets to 80%. Then do all remaining sets between 80-90%)
2 pushjerks with 3s hold in catch
1 splitjerk with 3s hold in catch
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME -2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
10-16 alt. DB Bench presses
(Hold the other DB in the bottom position while pressing)
rest 60s
6-10 (weighted) chinups
rest 60s
For time (TC 7)
30 boxjumpovers (24/20")
20 Devils presses (2x22,5/15)
10 Bar Muscleups