Strict pullups + Rower crunches
In Teams of 3
3 rounds (waterfall style)
1:00 Row for Meters
1:00 Single arm alt. Devils press
1:00 situps
6 sets of:
2min on 3min off
1. 200m run
ME SA Devils Press @30/20kg
2. AMRAP of:
10/8cal Echo Bike
10 Pull ups
10 SA Thrusters @30/20kg
Go all out! Aim for the highest number of reps possible in each set!
1. 400 m run
2. 450/400 m row
3. 20/16 cal echo bike
4. 400/350 m Ski
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
5 Push Press
5 Push Press
5 Push Press
RPE 8-9 for all sets. Start with 2 reps in Reserve and keep the weight for the next two sets.
6-10 Snatch Grip Romanian Deadlift
6-10 Snatch Grip Romanian Deadlift
6-10 Snatch Grip Romanian Deadlift
Choose weight accordingly to reach rather 8-10 reps for the first set with 1-2RIR, then keep the weight and intensity for the next 2 sets. --> double progression for the next weeks.
8min AMRAP of:
10 alt. FR rev. lunges @70/47,5kg
15 C2B
60 DU´s
3 sets of:
5-8 1,5 Bulg. Split Squats
rest 60sec. btw legs
Use DB´s in hands.
controlled on eccentric, 1sec. hold at mid range on half rep.
Every 90sec. for 12min (4 sets each - alternating):
1. In 60sec.:
2-4 wall walks
ME DB-Push Press @2x22,5/15kg
2. In 60sec.:
10 strict pull ups
ME KB-SDLHP @32/24kg