6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press
controlled eccentric
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
EMOM 15 min
1. row for cals
2. WallBalls
3. KB Swings
10 Sets
1min at max consistant pace on echo bike
Rest 30s
Rest 2 minutes
The same again on the rower
10-14
T2B + Ring Pushups
15-18
T2B + Ringdips
10-14/15-18
4 sets in teams of 2
2 min C2B for Calories 1 min efforts
2 min Skierg for calories in 1 min efforts
EMOM30
Sets 1-10
3 high hang vertical musclecleans
Sets 11-20
2 hang Power cleans
Sets 21-30
1 low hang clean
Build up in small steps but dont max out in the first 2 parts
6 total sets 3 min on // 2 min off
1. Amrap
3/6/9/12....
T2B
DB STOH (2x22,5/15)
2. Amrap
10/8 Cal Row
20 Airsquats
Goal is to stay consistent over all sets!
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.
Every 4min for 20-28min (5-7 sets):
Xcal Echo Bike
Xcal Row
Aim for ~2:15-2:45 of work (pick cals accordingly) and maintain your times as consistently as possible! If your drop off more than 15sec., you are not allowed to do another set after the minimum of 5 sets!