8-10 Heel Elevated Goblet Squats
8-10 Heel Elevated Goblet Squats
8-10 Heel Elevated Goblet Squats
8-10 Heel Elevated Goblet Squats
2inch Plate
4-6 Strict Pull-Up
4-6 Strict Pull-Up
4-6 Strict Pull-Up
4-6 Strict Pull-Up
Scale: banded, negativ 5-8 sec or feet assistant
3 Sets:
20 SL Hamstring Bridges
12 Hip Abd. Leg raises in Sideplankposition
8-12 Wood Chopper
10-14 Plank to Highplank
1) X Amount of Cal Row
X Amout Shuttle runs (1 rep= 2x7,5m)
Switch each round
2) Rest
4 sets of:
1-2 strict MU (parnter assisted) + 1-4 kipping MU
rest 60sec.
5 OHS with controlled eccentric @65-80% of 1RM OHS
rest 60sec.
Every 3 min for 18-24 min (6-8 sets)
1. 2 Min Max Calories Echo Bike. Start each set with a 10s sprint start and then go to a sustainable pace for the rest of the 2 min
2. 2 Min Max Calories Row. Start each set with a 15s sprint start and then go to a sustainable pace for the rest of the 2 min.
If you drop more than 10% from your first calorie count skip set 7/8
Every 90s for 9 sets
1 clean with slow first pull (5s until knee)
1 splitjerk with 5s hold in catch
3 sets
6-12 tall jerks
Rest 30s
12-24 banded Row
Rest 30s
10 min to Work on
Ropeclimps
Alt. With 30-45s single/doubleunder practice
Amrap7
10 Squats
8 Tuckups
6 Burpees
Rest 1 min
Amrap2
MAX Reps Pushups
8-15 Ring Dip
8-15 Ring Dip
8-15 Ring Dip
@ ~1-2 RIR
8-15 Strict Pull-Up
8-15 Strict Pull-Up
8-15 Strict Pull-Up
@ ~1-2 RIR
For Time
50 Burpee DB Boxstep overs (2x15/2x10)