3 Backward Med Ball Throw
3 Backward Med Ball Throw
3 Backward Med Ball Throw
focus on hip extension
1 Atlas Stone Over Yoke
1 Atlas Stone Over Yoke
1 Atlas Stone Over Yoke
1 Atlas Stone Over Yoke
1 Atlas Stone Over Yoke
weights: 100/50/25lbs
Dumbbell Pinch Grip Hold
Dumbbell Pinch Grip Hold
Dumbbell Pinch Grip Hold
with two DBs
Single Arm Kettlebell Overhead Carry
Single Arm Kettlebell Overhead Carry
Single Arm Kettlebell Overhead Carry
each side
Skill:
-> footwork on plate
-> footwork on bar
-> shoulder circles
-> butterfly on box
-> small butterfly
EMOM‘16:
1)20-40 sec (weighted) scapular pull ups
2)20-40 sec Blackburns
3)20-40 sec DB Head grip
4)20-40 sec Slow negative pull up
EMOM‘40
1. Ski erg
2. Echo bike
3. Shuttle runs
4. Rest
—> choose a number you can sustain for all rounds
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
rest 30sec. after one leg
3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min
AMRAP35 (go for an easy pace and very high movements Quality)
10/8 cal Echo Bike or row
10 Single leg Deadlift (5 each side - 2sec. hold in stretch)
10/8 cal Echo Bike or row
10 KB windmills (5 each side)
10/8 cal Echo Bike or row
10 blackburns
10/8 cal Echo Bike or row
10 palloff presses (10 each side)
10/8 cal Echo Bike or row
10 ATG Splitsquats (10 each side)
Double-Under
L-Sit
Variations:
1. hold feet over medball
2. hold feel over floor (legs extended)
3. hold tuck position (feet in front of knees)
4. hold tuck position (anyhow)
Row
Dumbbell Thruster
Alternating Kettlebell Goblet Reverse Lunges
Burpee Box Jump-Over
Box facing
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
3 rounds of:
1min ME Row for cals
1min ME BB-Thrusters
1min ME Echo Bike for cals
1min ME alt. DB-Snatches
rest 1min