6-8 Push Press
6-8 Push Press
6-8 Push Press
6-8 Push Press
with 3-5 sec eccentric
8-10 Chest Supported Incline Dumbbell Row
8-10 Chest Supported Incline Dumbbell Row
8-10 Chest Supported Incline Dumbbell Row
8-10 Chest Supported Incline Dumbbell Row
controlled movement - opt. for preggo bent over DB-rows
4 sets of:
2min on 1min off
12 cal echo bike
12 DB-FR walking lunges
max Burpees in remaining time
10-14
Ropeclimbs + Ring Pushup Top hold
15-18
Ropeclimbs + Ringdip Top Hold
10-14/15-18
5 sets
1 min on // 1 min off
30s ME Echo Bike
30s ME Burpee broad jumps
18 Rounds of 1min on/1min off in teams of two
1) max Cal Ski
2) Shuttle runs (1rep=2x10m)
3) Max m Echo bike
Every 90s for 14 sets do
3 sets
1 x 3 Stop clean (2cm/below knee/above knee)
1 frontsquat
1 splitjerk
4 sets
1 x 2 Stop clean (below knee/above knee)
1 Frontsquat
1 Splitjerk
7 sets
1 x 1 Stop clean (above knee)
1 frontsquat
1 splitjerk
3 sets of:
8-10 short lever Add. Bridges (each side - 2sec. hold)
30-60sec. Pigeon iso hold (each side - on Bench)
3 sets of:
10-20sec. 90/90 Arch Hang (feet supp.)
10 banded IR
3 sets of:
30-40sec. pvc shoulder ext. iso
15-45sec. bottom of Ring Dip supp. hold
3 sets of:
10x 30sec. on 15sec. off Echo Bike for cals
- start a new set every 9min -
Every 5 min for 30 min do (6 alt. sets)
1.
40/32 CAL Row
80 Doubelunders
Finish sub 3:30 each set!
2.
Amrap3
9 SA DB DL each side
6 SA DB Hang PC each side
3 SA DB STOH each side