5-7 Seated Strict Press
5-7 Seated Strict Press
5-7 Seated Strict Press
5-7 Seated Strict Press
with 3sec. ecc.
12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row
3 rounds of:
30sec. ME Goblet Squats
rest 30sec.
30sec. ME Burpees
rest 30sec.
30sec. ME alt. DB-Box step ups
rest 30sec.
30se. ME double DB-H. C+J
rest 30sec.
30sec. ME Jump Rope or var.
rest 30sec.
18min max Cal row
Rest 2
18min max cal Echo Bike
Switch machines after 18minutes
Every 2 minutes complete 5 (10x7,5m) synchronised shuttle runs.
3 sets of:
8-10 standing lateral Hamstring Sidebents (each side)
20-30sec. standing Sidekick hold (each side)
3 sets of:
5-10 Jefferson curls (KB - standing on 2 Boxes)
10-15 Pike leg lifts (2 sec. hold)
3 sets of:
8-12 seated DB external shoulder rotations (3sec. ecc. - each side)
- YGIG per side)
3 sets of:
15 band pull aparts
into 15sec. Y-W-T hold
rest 30sec.
20-30min EMOM
1. Xcal Echo Bike
2. Xcal Row
3. Xcal Echo Bike
4. Xcal Row
5. Rest
10-14
T2B + Ring Pushups
15-18
T2B + Ringdips
10-14/15-18
3 sets in teams of 3
3 min Echo Bike for Calories 1 min efforts
3 min Row for calories in 1 min efforts
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
Rest 60s after each leg / RPE 8-9
8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press
Use a Box with 20" / Reps are each side
8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows
Feet Elevated or Even Weighted if too easy at 15 Reps!
Bottom of Ring Dip Hold
Bottom of Ring Dip Hold
Bottom of Ring Dip Hold
Scale with Bottom of Ring Pushup Hold
Banded Leg Curl
Banded Leg Curl
Banded Leg Curl
As soon as you stop moving the set ist over
5 sets
2.2.2 Hang Clean And Jerks (rest 20s between doubles)
Rest 90s
3 sets
6-12 clean grip sotts press (heels elevated)
Rest 60s
6-8 Bounding CMJ with Band Assistance
Rest 60s