10-14 Jahre
Heavy goblet Boxstepups / Ringrows
15-18 Jahre
Backsquats / ringpullups / negatives / holds
10-14 Jahre
4 sets
2 min on / 1 min off
16 situps
12 Airsquats
8 Db hang snatches
ME hand supported burpees over box
15-18 Jahre
4 sets
2 min on / 1 min off
16 knee raises
12 SA DB FS
8 Db hang snatches
ME hand supported burpees over box
5 Front Squat
5 Front Squat
5 Front Squat
6-10 Ring Row
6-10 Ring Row
6-10 Ring Row
12-20 Alt. Single Arm DB Strict Press
12-20 Alt. Single Arm DB Strict Press
12-20 Alt. Single Arm DB Strict Press
3 sets of:
10-15 Hamstring slide outs
12-20 alt. cossack squats
12-20 lying ext. DB-shoulder rot.
15-25 banded Triceps push downs
10 Rounds per Team
Partner 1) rows for 3 min at 22-24 strokes per minute at 6-7 RPE
Partner 2) rests
Into 10 rounds per team
Partner 1) rows for 1min at 26-30 strokes per minute at 8-9 RPE
Partner 2) rests
5 sets
1+1 . 1+1 . 1+1 Powerclean + Hang Clean
Rest 15s between Clusters and 90s between sets
3 sets
8-10 pushpresses
Rest 60s
6-8 dragonflags
Rest 60s
4 sets
5 min on / 3 min off
30/24 Cal Bike
20 heavy wallballs (30/20)
15 C2B
10 heavy DB snatches (30/20) 5 each side
ME Burpees over DB
Or
Test Liga wods of your choice in teams!
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
6-10 Box Step-Down
6-10 Box Step-Down
6-10 Box Step-Down
@RPE 8-9 for all sets - controlled eccentric and no bounce on floor
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
@RPE 8-9 for all sets / Reps are for each side
Amrap5
2/4/6/8..... Wallballs (unbroken sets)
Everytime you break in a set do 15s Passive hang but you have to drop the ball after each set.