5 Single Arm Dumbbell Clean and Split Jerk
3 Single Arm Dumbbell Clean and Split Jerk
2 Single Arm Dumbbell Clean and Split Jerk
1 Single Arm Dumbbell Clean and Split Jerk
1 Single Arm Dumbbell Clean and Split Jerk
1 Single Arm Dumbbell Clean and Split Jerk
> find your max. possible weight within 15 minutes
> 1 reps = 1 rep each side
1 Sandbag over shoulder
1 Sandbag Squat
15m Sandbag Carry
(+ 1 rep each round, except the carry)
the whole WOD is YGIG (=you go, i go)
1h improving your Overhead Squat
Every 5min for 25min (5 sets):
400m run
25/18cal Echo Bike
Aim for consistent times over all 5 sets.
No more than 20sec. drop off.
15-20 min to work on
Pegboard climbs (rotate after 1 set)
- Holds (10-20s hold)
- pullups (3-8 reps)
- climbs (1-2 reps/3-5 attempts)
Alternating with Handstand walk Variations
- leaning
- liftoffs to shoulder tap
- Partner supported
- walk to wall
- Ramp/ Pirouettes
4 sets
10 Partner Candlestick pushes / each Partner
10 Partner sideplank pushes / each Partner each side
Amrap32
400m Medball run (20/14)
30/22 cal row
20/16 Cal Echo Bike
10m Handstandwalk
Scale HS walk with 20 shoulder taps or 5 slider walks on rower saddle.
5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press
with 3sec. eccentric
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
8min AMRAP of:
8 double KB-DL
10m KB-Farmers walk
16 alt. Box step ups (20'')
8 double KB-DL
10m KB-Farmers walk
16 DB-Push Press
3-5 Close Grip Bench Press
3-5 Close Grip Bench Press
3-5 Close Grip Bench Press
2sec. pause on chest for every rep. Work at ~RPE8-9 for all sets.
In your rest btw sets do a 30-45sec. iso pull apart hold.
6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift
with controlled eccentric
8-12 Wide Elbow Ring Rows
8-12 Wide Elbow Ring Rows
8-12 Wide Elbow Ring Rows
8-12 Banded Crunches
8-12 Banded Crunches
8-12 Banded Crunches