8-10 Romanian Deadlift
8-10 Romanian Deadlift
8-10 Romanian Deadlift
8-10 Romanian Deadlift
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
3 Sets:
20-30 sec. Copenhagen Plank (each side)
10-15 banded Chops (each side)
5 KB-Windmills (each side)
10-15m Seal-walk / 15-30sec. High-plank
Row
Echo Bike
800m run together with 1 Medball
Split as needed (1 person works, 1 person has rest)
Amrap8 im teams of 2 (switch Arms after each round)
10 synchro KB snatches (24/16)
8 synchro KB FS
6 synchro Burpees over KB
Rest 2 min
Amrap8 as one big team (4 work)
Max reps Worm clean and jerks
Rest 2 min
Amrap8 in teams of 2 (YGIG per round)
5m handstand walk (20 shoulder taps)
30 doubldeunders
10-14 Jahre
Gobletsquats / Horizontal Bar Rows
15-18 Jahre
Frontsquats / chinups
10-14 Jahre
Amrap10 in teams of 2 as YGIG per movement
8 plate ground to overhead
8 tuckups
8 Boxjumpovers
15-18 Jahre
5 runden auf Zeit (TC 10)
10 SA DB hang clean and Pushpress
10 Tuckups
10 Boxjump overs
Every 90s for 8 sets
1 clean grip lift off below knee
1 clean grip Deadlift to midthigh
1 clean high pull
1 clean
Build up with great mechanics
3 sets
6-8 barbell roll outs
Rest 30s
50m Double KB FR Carry
Rest 30s
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
Work at RPE 8-9 for all sets
12-16 Dumbbell Romanian Deadlift
12-16 Dumbbell Romanian Deadlift
12-16 Dumbbell Romanian Deadlift
@RPE 8-9 for all sets
12-16 Chest Supported Incline Dumbbell Row
12-16 Chest Supported Incline Dumbbell Row
12-16 Chest Supported Incline Dumbbell Row
@RPE 8-9 for all sets
Amrap5
10 wallballs
10 Walking lunges
20s wallsit