8-12 Lateral Box Step-Up
8-12 Lateral Box Step-Up
8-12 Lateral Box Step-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
3 sets of:
10-12 seated OH Triceps Ext.
15-20 bent over reverse flys
20-40 sec kickstand RDL hold
3x1k run
Work:rest 1:1
During rest, cycle at recovery pace to then push the 1k hard again
Every 2 min for 15 Total sets
7 sets
3 splitjerks from Rack (build up a heavy set)
5 sets
4 pushpresses (60-80% of Jerks)
3 sets
5 heavy Jerk dip squats (110-120% of jerks)
10-14
Deadlifts and Pushups
15-18
Deadlifts and Pushups
10-14
AMRAP12 In teams of 3
1 Partner works on ergometer for 1 min
While others do Amrap as ygig
6 squats
6 renegate rows
6 Pushpresses
15-18
AMRAP12 In teams of 3
1 Partner works on ergometer for 1 min
While others do Amrap as ygig
6 squats
6 renegate rows
6 Pushpresses
25min EMOM
1. 45sec. Echo Bike for consistent cals
2. 8-12 Thrusters @40/30kg
3. 30 DU´s + 7-12 T2B
4. 8-12 P. Snatches @40/30kg
5. rest
Aim for 80-90% effort for the whole EMOM.
It should feel kind of easy to moderate in effort during the first round and feel like working at lot harder in the last round but no more than ~90%.
Aim for unbroken sets of Thrusters, Snatches and T2B.
Every 3 min for 18 min in teams of 2 as YGIG per round (3 sets per Partner)
25/20 Cal Row
20/15 Cal Echo Bike
@ 20:00 - 38:00 Zone 2 intensity
1 set (start at either one ergometer)
9 Min Row
(3 min Damper 3 / 3 min damper 6 / 3 min damper 9)
9 Min Echo Bike
(3 min Legs only / 3 min Arms only / 3 min regular)