A. Shoulder Mobility

Shoulder Mobility

A. Skill Work

10-15min to practice one individual skill.

B. Shoulder Press 3 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9

C1. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9 (10 for last set)

C2. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9 (10 for last set)

D. Accessories

3 sets of:
8-15 Single arm DB-OH Triceps extension (each)
rest 60sec.
- ME for last set -

2-3 sets of:
10-15 full ROM lateral raises
ME blackburns @0,5-1,25kg
rest 90sec.

A. Back Squat 5 x 5

5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat

B. WOD

2 sets of:
3min row for meters
into
4 min EMOM
1. Box Steps over
2. alt. Push Press DB

rest 2min

A. Frontsquat + Splitjerk

6 sets
1+1.1+1.1+1 1¼ Frontsquat + 1 Splitjerk (rest 15s between 1+1 sets)

Rest 90s

B. Finisher

AMRAP5

Max Reps Heavy DB Cluster

A. 8 Rounds For Time of Bike / Ski / Rows and Running

Bike / Ski / Row
Rest
Run
Rest

choose an ergometer
- Echo Bike: 28/22cals
- Ski: 450m/400m
- Row: 500m/450m
- Bike Erg: 1000/900m

finish Ergs / Run sub 2:00min

A. Deadlift 3 x 5

5 Deadlift
5 Deadlift
5 Deadlift

no TNG

B1. Landmine Shoulder Press 3 x 8-10

8-10 Landmine Shoulder Press
8-10 Landmine Shoulder Press
8-10 Landmine Shoulder Press

B2. Kettlebell Gorilla Row 3 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

C. Accessories

3 sets of:
10-20 seated lateral raises
20-40sec. bottom of split squat hold (each side)
8-15 standing BB-curls

A. Skill and Strength

Handstand(walk) Training 10-15 min

3 sets
8-10 Landmine Gobletsquats
Alt. With
8-10 Ringrows

B. Wod

In teams of 3

Amrap10

150m row each
8 jumps over rower each

A. Range of Strength

3 sets
5 KB Jefferson Curls with 3s pause in bottom position
Into
10 wall referenced SL pike leg lifts with 2s hold on top/ side
Rest 45s

2 sets
8-12 KB pullovers
8-12 Prone PVC presses
Rest 45s

B. Metcon

3 rounds for time
45 Doubleunders (30s cap)
30 wallballs (20/14)
15 T2B

TC 9 min