A) Accumulate 100 Bear Hug Squats
B) In 2 Groups
AMRAP 12
10 Push Ups
10 Air squats
20 Mountain Climber
Group 1 every even number
5 Worm DL
Group 2 every odd number
5 Worm DL
6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges
30 sec rest btw. legs
each side
8-10 Dumbbell Floor Press
8-10 Dumbbell Floor Press
8-10 Dumbbell Floor Press
3 sec ecc.
each side
8min AMRAP
15 KB-SDLHP
10cal Echo Bike
15 Ring Rows
3 Sets:
8-10 KB Side bends (each side)
8-12 Love taps over KB
20-30 sec Star Side plank
500/450 m row
Into ME on
A) Echo bike
B) Ski erg
C) Shuttle Runs
Skill:
-> shoulder circles
-> butterfly on box
-> strict/kipping to butterfly
-> small butterfly
Strict Gymnastics intervalls:
2 min on/1 min off x5
3 Wall Walks
6 push ups
9 Ring rows
ME DUs
Amrap40 in Zone 2
500/450m Row
10 alt. Cossack Squats (goblet) w. 3s pause in Bottom
10 Bottom up KB windmills (5 each side)
25/20 Cal Echo Bike
10 Zercher Jefferson Curls with controlled ecc.
10 controlled Scapula Pullups
6-10 Deficit Barbell Back-Racked Reverse Lunges
6-10 Deficit Barbell Back-Racked Reverse Lunges
stand on a 2'' def. and work @ RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 10 reps
rest 60sec. btw legs
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
@RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 12 reps.
6-12 3-Point Dumbbell Row
6-12 3-Point Dumbbell Row
6-12 3-Point Dumbbell Row
@RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 12 reps.
4 sets of:
30sec. ME Push ups
rest 15sec.
30sec. ME Ring Rows
rest 15sec.