3 sets of:
4 hybrid stance Sumo Deadlift from floor (new setup each rep) @1-2RIR
rest 2-3min
3 sets of
6-10 SA DB floorpress with 1s pause in bottom pos. Each side
rest 60sec.
4-8 (wtd.) Pullups (scale to banded, 2-3neg. with 5-15sec. ecc. or ring rows)
rest 60sec.
3 sets of
30s wallsit into 30s gobletsquats into 30s wallsit
Rest 60s
Move fast but controlled with good form
3 sets
6-8 pressing snatch balance (use lighter bar if needed)
Every 90s for 8 sets do
1 behind the neck splitjerk
1 OHS
3 sets
15m Earthquake Bar OH carry
15 banded pullaparts
rest by feel
4 sets of:
5-8 Strict Press (no TNG)
rest by feel
4-8 banded/feet ass. Chin ups / Ring rows
rest by feel
4 sets of:
8cal Echo Bike
12 alt. goblet rev. lunges
16 single arm DB Hang Clean and Jerks (8 each arm)
rest 60sec. btw sets
6 Sets of: 5min ON, 1 min OFF
- choose 3 different ergs
- Switch erg every set
Every minute:
0:15 Max effort
0:45 moderate
3-4 sets of:
30-45m Farmers walk (15m there and back - KB,DB or Farmers walk Handles)
15-30sec. Top of ring dip supp. hold
30-45m Farmers walk (15m there and back - KB,DB or Farmers walk Handles)
15-30sec. Bottom of ring dip supp. hold
rest 1-2min btw sets
Aim for a little bit longer holds than last week (but only with near perfect form!) and go up in weight for carry, or switch from KB to DB etc...
Every 6min for 24-30min (4-5 sets):
400m run (Tor hintere Halle --> ~430m)
12 alt. DB-Snatches @30/22,5kg
8 Burpee BJ (24/20'')
12 T2B
- scale as needed to finish sub 4:00 for first set and try to keep your times as consistent as possible. Only do more than 4 sets if you are still consistent -->no more than 25sec. drop off from fastest time! -
Practice HSPU variations or work on handstands
Try to go as heavy as you can with MB/sandback over yoke/box
AMRAP7
6 wallballs
10 jumping pullups
14 Mountainclimbers
Shoulder (overhead mobility)
- Overhead Squat Hold w/PVC 1min
- 2x 1min banded shoulder stretch à side
- 2x 5x10sec laying overhead hold @bench
- Overhead Squat hold w/barbell or PVC 1:30 min
- 3x black roll - movement in spine (6 steps)
- 3x 8reps Deep Squat Strict presses (rest 45sec)
- 3x 10 floor slides (Pectoralis Major stretch)
- 3x Ring hang & rotation
- Overhead Squat hold w/barbell or PVC 2:00 min
FEET:
plantar fascia w/trigger ball
4 toe yoga exercises