6-10 Front Foot Elevated Dumbbell Reverse Lunge
6-10 Front Foot Elevated Dumbbell Reverse Lunge
6-10 Front Foot Elevated Dumbbell Reverse Lunge
2inch Plate
8-12 Push-Up
8-12 Push-Up
8-12 Push-Up
EMOM for 12Min
1. 40 sec Box Step ups
1. 10-14 DB alt. Snatches + 6-8 Ring Rows
3. 40 sec row for cals
5. 8-10 DB PushPress + 4-8 Burpees
3 Sets:
30 alt. crossed mountain climbers (15 each side)
60 sec Table Top hold (with MiniBand)
40 sec Sideplank (each side)
Chinup negatives + Frontfoot elevated splitsquats
In teams of 3-4 Amrap10 as YGIG
20s hard pace Bike + 1 wallwalk
Row
Echo Bike
Rest
Row - high intensity
Echo Bike - easy
Every 5 min for 25 min (5 sets)
24/20Cal row
16 SA DB Pushpress (1x22,5/15) (switch as needed)
12 DB stepovers (2x22,5/15)
Scale as needed to finish sub 3:00! Go with a hard but sustainable Pace!
Row should je sub 1:30
Pushpresses should be able to go UB for 6-8 reps on 1 side
Stepovers can be also scaled in reps if it lasts too long
Every 90s for 15 sets
2 sets
3 split presses
3 tall splitjerks with 3s pause in catch
3 sets
2 pushpresses with 3s pause in dip
2 splitjerks with 3s pause in catch
4 sets
1 jerk dip squat with 3s hold
2 splitjerks
6 sets
1 jerk dip squat with 1s hold
1 splitjerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
Over 5-8 sets of 1 heavy Single Clean and Jerk (all above 85%) work up to a daily 1RM.
Preferably no misses, maximum 2 in total!
4 sets of:
4min on 3min off
500/450m Row
16 T2B
16 alt. DB-Snatches @30/20kg
ME WB @20/14lbs