5 Burpee Pull ups
20 DB Squats (1x22,5/15)
10 Pushups
20 WB (9/6)
Rest 1:1
x6
6-8 Deadlift
6-8 Deadlift
6-8 Deadlift
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
10min AMRAP of:
6 DB-H.P. Cleans
6 DB Front Squats
6 DB-Push Press
12cal Echo Bike
3 sets of:
8-12 alt. leg lowerings in Hollow position (with band)
15sec. pallof-hold (each side)
rest by feel
35 Minutes:
Person A: 8/7,5/7km row (switch as needed)
Person B: ME cals @ ?
Person C: rest
Every 90s for 12 sets
4 sets
1 powersnatch + 3 OHS
4 sets
1 powersnatch+ 2 OHS
6 sets
1 powersnatch + 1 OHS
3 sets
6-8 barbell roll outs
12-16 weighted Y W T raises
Rest 60s
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
Do 5-8 sets of 1 heavy Single.
Every 4 min for 20 min (5 sets)
16 wallballs (20/14)
12 powercleans (42,5/30)
8 FR reverse lunges (42,5/30)
4 wallwalks
Go for a hard pace but aim for consistent times!
4 sets
6-8 Benchpress
10-12 Toes to Rings
In teams of 2 as YGIG
Amrap3
8 Boxstepups
Rest 1 min
Amrap3
6 Tuckups
Rest 1 min
Amrap3
4 Burpees over Box (with hands)
A1. Test
B1. Lower Body Komplex
B2. Upperbody (Scaps and Shoulders)
B3. Upperbody (Front Rack/Pecs)
B4. Allround
A2. Retest
3-5 Barbell Floor Press
3-5 Barbell Floor Press
3-5 Barbell Floor Press
While doing 3 miutes Rest do
8-12 partner Hip lifts
into 10-15sec. iso partner side plank (each side)
Work @ RPE 8-9 for the Press
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
(each side)
rest 30sec. btw legs
8-10 Kettlebell Gorilla Row
8-10 Kettlebell Gorilla Row
8-10 Kettlebell Gorilla Row
each side