12-15 Heel Elevated Goblet Squats
12-15 Heel Elevated Goblet Squats
12-15 Heel Elevated Goblet Squats
12-15 Heel Elevated Goblet Squats
8-12 Barbell Floor Press
8-12 Barbell Floor Press
8-12 Barbell Floor Press
8-12 Barbell Floor Press
7min AMRAP of:
3-6-8-12-15....
KB-SDLHP
WB
3 Sets of:
6-8 Ring Body saw
10 pallof press (each)
30m SA FR KB Carry
10-14 Jahre
Heavy goblet Boxstepups / Ringrows
15-18 Jahre
Backsquats / ringpullups / negatives / holds
10-14 Jahre
In teams of 2
Amrap9
1 wallwalk each
2 lanes walking lunges each
3 burpee boxstepovers/jumps each
15-18 Jahre
In teams of 2
Amrap9
1 wallwalk each
2 lanes walking lunges each
3 burpee boxstepovers/jumps each
Every 120s for 15 sets
3 sets
3 tempo Frontsquats (3333)
3 pause strict press (2s @ 90° up and down)
4 sets
2 1¼ Frontsquats
2 pushpresses with controlled eccentrics
8 sets
1 Frontsquat
1 pushjerk
6 sets 3 min on // 2 min off
1.
500/450m Row
ME DB hang Powercleans (2x22,5/15)
2.
20 DB Boxstepups (1x22,5/15)(20")
16 Pushups
12 Burpees
ME Wallwalks Rest of the time
Both parts should be finished sub 2 minutes!
Complete 20k on a C2Bike and 10k on a rower in which ever way you want.
FBL Test 2 A or B:
A (MF):
9min AMRAP of:
60 Pull ups
20 Wall Walks
40 Chest to Bar
40 HSPU
then AMRAP of:
3 Bar MU
10m HS-walk
1 min transition
B (MF):
9min AMRAP of:
70 T2B
70 Pull Ups
then AMRAP of:
6 Bar MU
10m HS-walk