6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
5-7 Supinated Pull-Up
5-7 Supinated Pull-Up
5-7 Supinated Pull-Up
5-7 Supinated Pull-Up
3 Sets
Star Sideplank 20-30 sec hold
KB Chopper 20-30 sec
Sidelying Add hold 20-30 sec
Plank hold 20-30 sec
Row
Echo Bike
Alternating movements in teams of two. IGYG style, so P1 starts on the rower, then P2 does 2min on the rower, before P1 does 2min on the bike.
In total, both Partners need to do 5 Rounds on the rower and bike each.
In teams of 2 For time
100 double KB DL (32/24) (switch as needed)
10 synchro burpees over KB
75 double KB Hang PC (switch as needed)
10 synchro burpees over KB
50 double KB FS (switch as needed)
10 synchro burpees over KB
25 Double KB STOH (switch as needed)
10 synchro burpees over KB
TC 15
@ 20:00 in teams of 2 do
Amrap12
Buy in 300 Doubelunders (split as needed)
Then Amrap Rest of the time (YGIG per round)
10/7 Cal Row
6-10 Kipping hspu
10-14 Jahre
Gobletsquats / long leg feet supported pullups
15-18 Jahre
Frontsquats / Pullups (banded/ feet supported)
10-14 Jahre
Amrap8 in teams of 2
10 alt. Walltaps
10 reverse lunges (plate OH/fr )
10 singleunders
15-18 Jahre
Amrap8
2 wallwalks
4 OH reverse lunges each arm (DB)
8 Doubelunders / 32 singleunders
Every 90s for 6 sets
1 snatch balance
Every 2 min for 6 sets
1 behind the neck splitjerk
1 overheadsquat (3s hold)
Reverse Tabata RKC plank
4-6 Front Squat
4-6 Front Squat
4-6 Front Squat
Work at RPE 8-9 for all sets
6-15 Parallette Push-Up
6-15 Parallette Push-Up
6-15 Parallette Push-Up
@RPE 8-9 for all sets - controlled eccentric
6-12 Strict Pull-Up
6-12 Strict Pull-Up
6-12 Strict Pull-Up
@RPE 8-9 for all sets
3 sets
6-12 hanging Ring leg curls
YGIG with a Partner