Every 4mins x10:
1) 12 shuttle runs (1= 7.5m out and back)
amrap echo bike cals in remaining time
2) 500m ski (or 1000m C2 bike if not enough skis)
amrap row cals in remaining time
-For max cals
10-15 min technique work - muscle/power/squat snatches:
Work to technical heavy 5 power or squat snatches
Then:
Every 30s x 20 (for 10mins)
2 snatches - moderate weight, work touch and go
3 sets:
5 behind the neck snatch grip strict press
10 banded OHS
rest 1-2mins in between sets
8-12 Deficit Reverse Lunge
8-12 Deficit Reverse Lunge
8-12 Deficit Reverse Lunge
2'' def. use one DB in contralat. hand
rest ~45sec. btw legs
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
3 sets of:
20-30 seated banded leg curls
30-60sec. mini band Abd. walk
10-20 lateral raises (controlled tempo - 1sec. hold at 90° top pos.)
2 Rounds:
Amrap‘5:
12 T2B (partner holds plank)
24 Wall Balls (partner holds wall squat)
—> swap after each round
-rest 2 min-
Amrap‘5:
YGIG per movement
8/12 cal echo bike
12 Plate hold box step over
-rest 2 min-
Emom30
1. 40s wallclimbs
2. 20s horizontal Bar rows
3. 40s Pike Lift over plates
4. 20s A-Jumps
5. Rest
Goal is to go hard each set and feel the burn in the target.
10-15 Single Arm DB reverse Lunges
10-15 Single Arm DB reverse Lunges
10-15 Single Arm DB reverse Lunges
10-15 Single Arm DB reverse Lunges
Work at ~1RIR for all sets. / Reps are for each side / Hold DB in contralateral Hand in Farmers Position
8-15 Single Arm Kettlebell Overhead Press
8-15 Single Arm Kettlebell Overhead Press
8-15 Single Arm Kettlebell Overhead Press
progress in reps from last week.
8-15 Supinated Barbell Bent Over Row
8-15 Supinated Barbell Bent Over Row
8-15 Supinated Barbell Bent Over Row
3 sets
8-12 Pike Leg Lifts
8-12 banded crunches
8-12 side laying extertal shoulder rotation each side