8-12 Single Leg Deadlift
8-12 Single Leg Deadlift
8-12 Single Leg Deadlift
8-12 Single Leg Deadlift
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
each side
3 sets
12 alt. Cossack Sqauts
20-40 sec Clamshell hold
6-10 add. Pulls banded (2sec. hold at top)
12-18 side plank
Row
Partner A Rows at a max, sustainable pace, whilse Partner B Runs. Both then Rest 1 Minute and Switch the next.
If your pace on the rower drops below 20% of your previous set, you both have to run.
4 sets of:
1 strict MU (parnter assisted + 1-3 kipping MU)
rest 60sec.
5 OHS with controlled eccentric @65-80% of 1RM OHS
rest 60sec.
Every 4min for 20-28min (5-7 sets):
400m Run
18/14cal Ski /Row
- alternate btw Ski and Row -
Aim for 2:15-2:45 of working time and consistent times over all sets! If your drop off more than 15sec., you are not allowed to do another set after the minimum of 5 sets!
3 sets
3 hang power cleans
1 Pushpress (5X55)
Rest 60s
5 sets
2 hang cleans
1 Splitjerk (3X33)
Rest 75s
7 sets
1 hang Clean
1 Splitjerk (X111)
Rest 90s
10-14
3 sets
45s Accumulate Max seconds in Ring Pushup hold
45s Rest
45s Max Meters SA Frontrack carry
45s rest
45s accumulate Max seconds L-Hang
Rest 45s
15-18
3 sets
45s Accumulate Max seconds Ringdip/pushup hold
45s Rest
45s Max Meters Frontrack carry
45s Rest
45s accumulate Max seconds L-Hang
45s rest
4 sets
2 min on / 1 min off
Amrap2
10 Jumping Pullups
30 singleunders
12 alternating total sets (18 min)
1.
1:00 Echo Bike for Calories
Rest 30s
2.
1:00 Row for Calories
30s rest
@ 20:00 for 24 min in Zone 2 Intensity do (nosebreathing if possible)
4 sets
2:00 Run (indoor)
2:00 Row
2:00 Echo Bike