A1. Banded Clean Grip Deadlift 3 x 5

5 Banded Clean Grip Deadlift
5 Banded Clean Grip Deadlift
5 Banded Clean Grip Deadlift

A2. Front-Racked Double Kettlebell Walking Lunge Step 3 x 10-16

10-16 Front-Racked Double Kettlebell Walking Lunge Step
10-16 Front-Racked Double Kettlebell Walking Lunge Step
10-16 Front-Racked Double Kettlebell Walking Lunge Step

B. AMRAP 10

Everyone holds a sandbag or odd object, while one person does 10 push ups and 3 balls slams.
Keep rotating until the round is over

A1. Close Grip Bench Press 4 x 5

5 Close Grip Bench Press
5 Close Grip Bench Press
5 Close Grip Bench Press
5 Close Grip Bench Press

with 3sec. ecc.

A2. Kettlebell Gorilla Row 4 x 12-16

12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row

B. MetCon

4x EMOM
1. ME Goblet Squats
2. ME Burpees
3. ME double Push Press
4. ME KB Carry
5.rest

A. Rowing Intervalls

Warm-up (5 Min.)
Steigerungen (alle 30 Sek. um 2 SPM erhöhen, max. 28 SPM)

Ruderintervalle 

A:
5 Min. moderat bei 24–26 SPM (ca. 75 % der Maximalleistung)
2:30 Min. Pause
B:
4 Min. bei 26–28 SPM, (ca. 80% der Maximalleistung)
1 Min. Sprint bei 30–32 SPM (ca. 90% der Maximalleistung)
2:30 Min. Pause
C:
5 × (40 Sek. Sprint bei 30–32 SPM + 20 Sek. locker)
2:30 Min. Pause
D:
5 Min. im Wechsel: 30 Sek. hochintensiv (30+ SPM) / 30 Sek. Off

Cool-down (10 Min.)

A. Butterfly Pull ups

Skill:
-> shoulder circles
-> butterfly on box
-> strict/kipping to butterfly
-> small butterfly

Amrap‘15
5 V ups
5 push ups
5 ring rows

30 DU‘s

10 v ups
10 push ups
10 ring rows

30 DU‘s
-> +5 reps/rd

A. Zone 2 Endurance

For 40 min Zone 2 AMRAP of

400m Run
30 Single Crossovers (or 1 min practice)
500/450m Row
30 Freestanding Shoulder Taps (or 1 min practice)

On the Run/Row Try to do nosebreathing if possible

A. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 8 reps

B1. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 12 reps. ME for the last set (still keeping good form!) - controlled eccentric

B2. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 10 reps

C1. Split Squat Hold 2 x 20-40 Seconds

Split Squat Hold
Split Squat Hold

standing on plates

C2. Y-W-T´s 2 x 10-20 Seconds

Y-W-T´s
Y-W-T´s