3 rounds: (40 sec on/ 20 sec)
1. Tall Standing Banded OH activation
2. Partner Plank
3. Controlled Wall Walks (with band around forearms)
15 Min practice:
- (Wallfacing) HS Hold: 20-30 sec
- 3-4 attempts Wall supported Kick into free HS Hold/ banded free HS Hold
- 5-8/side Pike Box Shoulder taps
- 5-8/ side steps around the box in pike box Position
- 4-6/side Shoulder taps in HS Hold (wallfacing)
- 4-6/ side Walk on Plate
- x- Meter free HS Walk attempts (with Partner)
Advanced:
EMOM 14 Min: (7 Sets)
1) 8-14 alt. Shoulder Taps in HS or 8-14 alt. Walk on Plate
2) 30-40 sec practice HS Walk/ HSW ramp
3 Sets:
- 12 winkekatze
- 15 Prone scapula retractions (1 sec Hold at top)
- 15 light Dbl DB z-Press
(30-60 sec rest)
3 sets of:
4-6 Ring Pull ups @41X1 (scale with 2-4 neg with 3sec. hold at top,(mid range),bottom pos. - or feet supp.)
rest 60sec.
8-15 strict HSPU (scale ROM or to Pike/Box HSPU)
rest 60sec.
Try to get more reps than last week or go for a more difficult variation if possible!
3 rounds of:
1min KB-SDLHP @24/16kg
1min Burpees
1min Goblet Squats @24/16kg
rest 1min
4 sets of:
- 1 high pull
- 1 high catch PS
- 1 squat snatch
--> rest 60-90s
3 sets of:
- 4-6 OHS @42X1
--> rest 60s
12-9-6
Dual KB Squat Cleans (2*20/16kg)
S2OH
V-ups
TC 7 min
4 sets of:
5-8 Back Squats
into ME seated banded leg curls (1sec. hold - shoot for 15-25 reps)
rest ~2min
3 sets of:
3min on 1min off
AMRAP of:
6 push ups
9 DB-P. Cleans
12 alt. Box step ups
AMRAP 40 Min:
30/25 cal Row @fast pace
200m Recovery Run @very easy
20/15 cal Echo Bike @fast pace
200m Recovery Run @very easy
> try to Go Hard on the Ergs the whole amrap / use the run to recover & breath
3 sets no rest
8-10 slider legcurls
Accumulate 15-20s L-sit
3 rounds @ medium pace
800m run
5 min C2 Bike / Row / Ski for meters
Start at different stations in the class. You do each ergometer one time! Keep your heartrate below 150 all the time!
1.) hip flexor stretch
- couch stretch + CHRS
2.) abdominal strength:
- MB transfer / Schwebesitz
3.) hamstring stretch:
- elevated pancake
4.) trigger quadratus lumborum
- spine mibilization
- seated side stretch R / L
- 90/90 hip rotation
- butterfly forward fold
- walking the dog
- *deep lunge R / L
- hip opener (opt. gabring left/right leg) R / L
- pigeon R / L
- seatd twist L / R
- down dog then changing side and repeat the above *
- straddle forward fold
- knee to ches R / L
- lying twist R / L
- happy baby
- (opt. relaxation)
--> each of these positions is held for 30s