A1. Heel Elevated Goblet Squats 4 x 8-10

8-10 Heel Elevated Goblet Squats
8-10 Heel Elevated Goblet Squats
8-10 Heel Elevated Goblet Squats
8-10 Heel Elevated Goblet Squats

2inch Plate

A2. Strict Pull-Up 4 x 4-6

4-6 Strict Pull-Up
4-6 Strict Pull-Up
4-6 Strict Pull-Up
4-6 Strict Pull-Up

Scale: banded, negativ 5-8 sec or feet assistant

B. Accessoires

3 Sets:
20-30 sec Walking Adduction with 1 sec hold (each side) rot oder Blau
12 Glute Bridge Pullover with KB
8-10 Side Plank Abduktion with 1 sec hold (each side - scale into half knee sideplank)
12 Palloff Press (each side)
10 KB Russian Twist

A. Strength (Hypertrophy)

Heavy walking lunges + Handstand Pushup Practice

B. Wod

Amrap10
4x10m pinchgrip carry
10 plate thruster
4x10 m plate Fronthold
10 plate pushpress
4x10m OH carry
10 plate squats

A. 25 minute AMRAP of Running, Russian Kettlebell Swings, Alternating Reverse Goblet Lunges, and more

Run
12 Russian Kettlebell Swing
12 Alternating Reverse Goblet Lunge
Farmers Walk
12 Single Arm Kettlebell Clean and Jerk

Use same KB for all movements

A. 3 min on 1 min off for 40 min:

500/450 m row + ME cal on echo bike

—> score: total cals

A. Snatch 15 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

B. Snatch Pull 5 x 3

3 Snatch Pull
3 Snatch Pull
3 Snatch Pull
3 Snatch Pull
3 Snatch Pull

Work up from last week.

C. MetCon

3 rounds for time

10 Boxjumpovers (24/20")
4 DB FS (2x22,5/15)
4 BMU
10 Boxjumpovers
6 DB FS (2x22,5/15)
6 C2B
10 Boxjumpovers
8 DB FS (2x22,5/15)
8 T2B

TC 12 min

A. Intervals

Every 6 min for 30 min (5 sets)

8 Boxjumpover to stepdown
30 SA DB hangclean (22,5/15)
8 Boxjumpovers to stepdown
20 SA DB pushpress (22,5/15)
8 Boxjumpovers to stepdown
10 SA DB hang C/J (22,5/15)


Scale to finish Sub 4:00 in the first set! Go hard each set but with the long Rest it should be able to stay consistent!