8 alt. Sets
3 min on // 1 min off
1. Set
20 WallBalls
14 PullUps
8 alt. SA Devils Presses
ME DU‘s for remaining time
2. Set
16 SA PushPress (8 each side)
12 PushUp
8 SA DB Squat Cleans
ME Fence sprint for the remaining time
Every 5 min for 25 min do
10 burpees over DB
15 heavy alt. DB snatches (30/20)
20 T2B (scale reps or height)
25 wallballs (9/6) (scale reps before weight)
30 doubleunders (max 30s or singleunders)
Scale to finish each set sub 3:30 consistently! Scale down 5 reps in each movement if needed
EMOM8
1 pushpress with 2s pause in dip and top position
rest 2 min
EMOM6
1 splitjerk with 2s pause in catch
rest 2 min
EMOM4
1 splitjerk
4 sets
8-10 tng hang clean pulls (shrugg only)
rest 60s
3 sets of:
5-8 Bulg. split squats @31X1 (DB´s in hands)
rest 30-45sec. btw legs
4 sets of:
5-8 strict press @ 30X1
rest by feel
6-8 strict Chin ups/feet ass. chin ups/ring rows
rest by feel
3 sets of:
10-15 plate bear hug Good Mornings
15 banded Facepulls (1sec. hold)
ME banded Triceps push downs
AMRAP 35 min:
1000/800m row
40/30cal echo bike
400m run
- 2 min rest -
repeat till time runs out!
Every 90sec. for 7:30min
3 P. Cleans (no TNG)
1. @50%
2. @55%
3. @60%
4. @65%
5. @70%
All sets go from 90% of your 1RM
3 sets
5 @ 40%
5 @ 50%
5 @ 60%
2 sets of:
6-8 single leg DB-rom. DL (2xDB´s)
rest 30sec btw legs
rest 60sec before presses
6-10 seated single arm KB-press (each side)
rest 60sec.
6-10 bent over BB rows
rest 60sec.
- Try to progress even a little bit from last week in the same manner. Since there are only 2 working sets, make sure to do at least 2 ramp up/warm up sets for each movement to be able to hit each set hard from the beginning! -
Pistol bottom holds (with heels elevation)
5 sets
10 alt. Banded pistols
8 partner palloff press
AMRAP7
3 burpees on plate
6 plate ground to OH
9 lateral plate jumpovers
90/90 Switches
Bear Sit kick outs
Supine Hip Cars
Frog variations
Supine Leg Swings
prone hip lift offs
laying piriformis stretch
half kneeling stretch
pigeon stretch