6-10 Dumbbell Box Step-Up
6-10 Dumbbell Box Step-Up
6-10 Dumbbell Box Step-Up
rest 30-60sec. btw legs
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
3 Sets:
8-12 standing KB-Hip flex lifts (each)
8-10 elev. ATG split Squats (each)
6-8 Ring Body Saw /scale with plank shifts
20-30sec. MedBall russ. twist
6x 4 min on /2 min off
1. synchro AMRAP
8 Burpee over DB
10 DB Snatches
10 T2B
12 Wall Balls
2. YGIG per movement
30 Du‘s
14 DB push Press
10 DB OH rev Lunges
8 Push ups
SA DB @22,5/15kg
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
with controlled eccentric.
rest ~30sec. btw legs
4 sets of:
90sec. on 60sec. off
2 rounds of:
5 Push ups
5 Hang DB-Cleans
then
max cal Row in remaining time
Every 60s for 5 sets
3 hang musclesnatch
2 snatch balance no feet
1 snatch balance
Every 90s for 4 sets
2 hang powersnatches
1 snatch balance
1 OHS
Every 120s for 3 sets
1 hang snatch
1 OHS
3 sets
6-8 Barbell Roll Outs
Rest 45s
1 Clean + Hang Clean + Split Jerk
1 Clean + Hang Clean + Split Jerk
1 Clean + Hang Clean + Split Jerk
1 Clean + Hang Clean + Split Jerk
10 Back Squat
10 Back Squat
10 Back Squat
Work with a weight that is heavy but you can manage with just one big Inhale between reps.
2-10 Muscle-Up
2-10 Muscle-Up
2-10 Muscle-Up
4 rounds for time
12 DB Deadlifts (22,5/15)
4 Burpees over DB
9 DB HPC
4 burpees over DB
6 DB STOH
4 strict pullups
3 DB Thruster
4 strict pullups
TC 9 min
Every 8 min für 32 min (4 sets)
50 Doubleunders (Cap 30s)
400m Run ( ~ 2 min)
30 SA FR KB Reverse lunges (24/16) (15/15)
20/15 Cal Echo Bike ( ~ 1 min)
10 KB Hang snatches (24/16) (5/5)
Scale to finish each set sub 6 min. You can choose 2 Kbs if the gap between movements is too big.