3 Sets: (40 sec on/ 20 sec off)
1. high jumping Single Unders
2. Skippings
3. x- reps Double Unders/ single- double/ Rhythm without rope
2 Sets:
- 10 Scapula pull ups
- 30 sec toes reaches to Plate
- 10 tight Kipping Swings
- 30 sec seated leg lifts
(Rest as needed)
1) 3-4 Sets:
4-6 Kipping Leg Raises (hip Level)
(30 sec rest)
2) 3-4 Sets:
4-6 Kipping Leg Raises (higher than hip Level)
(30 sec rest)
3) 4-5 Sets:
4-6 toes to Bar (as high as possible)
(30 sec rest)
> help yourself with a Band in rack
> scale down to Kipping Swings + strict knee Raises/ leg Raises
3 Sets:
-15-20 sec Hollow Hold
- 10 Alt v-ups
- 6 Alligator Rolls
- 10 Arch Rocks
- 15-20 sec Arch Hold
(30 sec rest)
3 sets of:
3 Front Squats with 3sec. iso hold in bottom pos. @1-2RIR
rest 2-3min
3 sets of:
10-16 alt. KB-presses
rest 60sec.
8-12 incline chest supp. DB-rows
rest 60sec.
- aim for more reps than last week or increase weight if you already did the highest number of reps in that range last week. -
3 sets of:
20-30sec. iso glute bridge hold into 8-12 glute bridges (use DB on hip for additional load - use your glutes!)
rest 90sec.
- aim for slightly more weight than last week, or go for a few more seconds/reps in that range! -
3 sets of:
5-8 1,5 Bulg. split squats (each side - DB´s in hands - 3sec ecc. + 1sec. hold at half rep)
rest ~30sec. btw legs and by feel before presses
6-10 single arm DB Floor Press @21X1 (each side)
rest by feel
1 lane hand over hand sled pull
rest by feel
3 sets of:
20-30sec. glute bridge hold into 8-12 glute bridges (optional DB on hip)
10-20 lateral raises (plates or light DB´s - 1sec. hold at top. controlled movement)
ME banded Triceps push downs (shoot for 15-25 reps)
For Time: (TC 40 min)
1000m Row
200m Run
800m Row
400m Run
600m Row
800m Run
600m Row
400m Run
800m Row
200m Run
1000m Row
> stay consistent on the run but Push the Row!
5 sets:
turkish get up with plate
- 1 rep each arm
- increase weight each set
20min AMRAP
in teams of 3 or 4
GOAL: accumulate as many keg toss (ball over rack) as possible
Person A:
- works on keg toss
Person B:
- 8 Box step ups w/ 2 DBs
- 15m s.a. DB OH carry (à side)
Person C:
- rest
3 sets no rest
30 banded seated legcurls
5x5 bentover reverse flys with 5s hold after each 5th rep (no rest to the next 5 reps)(1,25-2,5kg)
1.0 mile echo bike
200m row
Rest 1 min
0.8 miles echo bike
400m row
Rest 1 min
0.6 miles echo bike
600m row
Rest 1 min
0.4 miles echo bike
800m row
Rest 1 min
0.2 miles echo bike
1000m row
Keep the heartrate under 150 all the time. Try nosebreathing as long as long as possible.
- duck (hip flexor focus)
- crab into spider
- ape
- tiger (in team of 2 with Blackroll)
Kerze im Seitstütz
lunge
warrior I
warrior II
hamstring stretch
pidgeon
etc.