In teams of 2 with a running Clock
0:00-12:00
AMRAP12 as YGIG per Round
6 T2B (Scale height)
8 H.R. pushups (scale reps or on knees)
10 Airsquats
15:00-23:00
For time (TC 8 min)
50 Burpees over Partner in Plank
50 alt. SA devils press (22,5/15)*
* one Partner works and one Rests
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
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
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
5 sets
1-2 legless ropeclimbs
Rest 30s
4/6/8/10 Archer Ring Pushups
Rest 30s
4-8 strict T2B with slow ecc.
Rest 30s
4 rounds
30s active hang
30s hollow hold
30s Protraction Hold
30s Hollow hold on hands
1) 85% Row
2) 40% Row
3) 85% Bike
4) 40% Bike
5) 85% Shuttle Runs
6) 40% Shuttle Runs
4 sets
10-12 barbell romanian DL with controlled ecc.
Rest 30s
10-12 Double KB Frontsquats
Rest 60s
3 rounds 40s on // 20s off
1. ME DB Farmers walk in 10m Segments
2. ME Ringrows
3. ME DB FR Carry in 10m Segments
4. ME parallette Shoot throughs ( Pushup + Dip)