5 Band Resisted Power Jumps
5 Band Resisted Power Jumps
5 Band Resisted Power Jumps
5 Band Resisted Power Jumps
5 Band Resisted Power Jumps
> jump as high as possible
> unbroken
> this should not be exhausting!
5 Kettlebell Swing
5 Kettlebell Swing
5 Kettlebell Swing
5 Kettlebell Swing
5 Kettlebell Swing
(American KB Swing if possible)
> focus on maximum speed
12x EVERY 90sec (60sec on, 30sec off)
#1 loaded forearm Side Plank w/plate (30sec á side)
#2 dual DB hold
#3 Plate or DB OH carry
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
controlled eccentric
7min AMRAP of:
3-6-9-12-15...
DB P. Cleans
- 7cal Echo Bike after each round -
3 sets of:
8-12 alt. leg lowerings in Hollow position (with band)
20-30 sec swissball stir the pot (2-4 circles in one direction)
1 Km row
ME cal on Echo bike
Skill:
-> footwork on plate
-> footwork on bar
-> shoulder circles
-> butterfly on box
-> strict/kipping to butterfly
-> small butterfly
EMOM‘15
1)5-10 kipping HSPU
2)10-30 sec L-sit
3)10-15 bulgarian ring rows
5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift
work @RPE 8-9
8-12 Partner Leg Curls
8-12 Partner Leg Curls
8-12 Partner Leg Curls
You go I go per set.
3 sets of:
30-45sec. wall-sit
into
10-15 Heel elev. Goblet Squats (controlled eccentric)
rest 90sec.
3 sets of:
5-10 knee raises / Hip lifts
10-20sec. plank
rest 60sec.
Amrap40
10-8-6-4-2 shuttle runs (2x7,5m = 1 rep)
12/9 Cal echo bike
12/9 Cal Row
Start with an easy intensity so that you are able to increase your tempo on the ergometers when the shuttleruns go down in reps. When you finished the most intense round of 2 shuttleruns start over again at 10 with easy intensity.