3 sets of:
10-15 Star SidePlank Lifts
6-8 rom. DL with controlled ecc.
8-16 walking lunges
rest ~2min
Every 3min for 12-15min (4-5 sets):
45sec. Echo Bike
8 Push ups
8 ring rows
12 DB PushPress
Row
In Teams of two try to get at many calories as possible.
Every 3 minutes and on 0:00 complete 5 synchronised shuttle runs (1 rep=2x7,5m).
In teams of 2
0:00-15:00 For Time
40 barbell thruster each (20/15)
10 BMU together
30 barbell thruster each (35/25)
10 BMU together
20 barbell thruster each (42,5/30)
10 BMU together
10 barbell thruster each (52,5/35)
18:00-25:00 Amrap7 in teams of 2
15 toes to rings each
10 synchro Boxjump overs (24/20")
5 deficit kipping hspu each (4/2")
10-14 Jahre
Bearhug/zercher squats / Ring pullup hold swings
15-18 Jahre
Backsquats / ringpullups / negatives / holds
10-14 Jahre
In teams of 3-4
Amrap10
4x5m bearhug carry + 4 burpees over Object
15-18 Jahre
In teams of 3-4
Amrap10
2x10m Bearhug carry + 4 Burpees over Object
Every 90s for 15 sets
3 sets
3 tallcleans with 4s pause in bottom
3 tempo split presses (4444)
4 sets
2 hang cleans with 2s pause in catch
2 splitjerks with 2s pause in dip and catch
8 sets
1 low hang clean
1 Splitjerk
Depending on your Skill/Strength level work on one of the following:
1. You have no Strict Pullup:
Alternate Between a Vertical Pull Strength Variation
(3-6 Banded pullups/2-3 negatives /3-6 feet supported pullups) and 6-10 Beatswings
2. You have at least 1-3 Strict Pullups but no Kipping Pullup:
Work on Kipping Pullup technique
- Beat swings
- feet on Box
- Hip Drive
- Top Down Reps
3. You can do Single Kipping Pullups:
Practice Doubles or Triples with Good Rythm!
4. You can do sets of least 5 regulary in workouts:
Practice Chest to Bar Pullups or Butterfly (C2B) Pullups
8-15 Barbell Good Morning
8-15 Barbell Good Morning
8-15 Barbell Good Morning
Rest 30-60s
8-15 Ring Row
8-15 Ring Row
8-15 Ring Row
Rest 30-60s
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
Rest 30-60s