A1. Deficit Dumbbell Reverse Lunges 3 x 6-8

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

A2. Dumbbell Floor Press 3 x 8-10

8-10 Dumbbell Floor Press
8-10 Dumbbell Floor Press
8-10 Dumbbell Floor Press

3 sec ecc.
each side

B. Metcon

8min AMRAP
15 KB-SDLHP
10cal Echo Bike
15 DB-Push Press
10 Ring Rows

C. Accessoires

3 Sets:
8-10 KB Side bends (each side)
8-12 Love taps over KB
20-30 sec Star Side plank

A. In Pairs - 3 RFT

40 TTB - split
10 Squat Cleans
30 Pull Ups - split
10 Cleans + Jerks
20 C2B - split
10 STOH

A. Shoulder Press 2 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press

Controlled ecc. and no TNG!
All sets @ RPE 7-8

B. Ring Muscle Ups

12min of Skill work.

or

5-8 sets of:
2-6 Ring MU
rest 30sec.

C1. Half Kneeling Single Arm Kettlebell Overhead Press 2 x 6-12

6-12 Half Kneeling Single Arm Kettlebell Overhead Press
6-12 Half Kneeling Single Arm Kettlebell Overhead Press

@RPE ~8

C2. Rope Climb with Legless Descent 2 x 1-3 Meters

1-3 Rope Climb with Legless Descent
1-3 Rope Climb with Legless Descent

@RPE ~8

D. Ring Assistance Work

3 sets of:
3-5 (strict or kip) HSPU with 3-5sec. ecc.
rest 60sec.
Use kip if you need to add more than 2'' of reduced ROM to be able to do the strict HSPU.

E. Upper Back

3 sets of:
12-20 bent over Y-raises
10-15sec. Y-W-T´s
rest 30-60sec.

A. Team of 2

10 Rounds total
P1) 1min echo bike at 9RPE
P2) Rest

AMRAP 10
P1) 400M Run at 7-8RPE
P2) Rest

AMRAP 10
Both partners run at 6-7RPE

A. Strength

Build up a heavy set of 5 DB thruster over (at least 5 sets)

B. WOD

Intervals

4 sets (each)

1 min Row for calories
1 min Boxjumpovers

A. Pause Snatches

5-4-3-2-1 Reps of

Snatch from floor with

1-2-3-4-5s Pause 2cm off floor and catch

Rest 90s between sets

B1. Snatch Grip Behind The Neck Push Press 3 x 8-12

8-12 Snatch Grip Behind The Neck Push Press
8-12 Snatch Grip Behind The Neck Push Press
8-12 Snatch Grip Behind The Neck Push Press

Controlled eccentrics / No TNG

B2. Dumbbell Bent Over Reverse Fly 3 x 8-12

8-12 Dumbbell Bent Over Reverse Fly
8-12 Dumbbell Bent Over Reverse Fly
8-12 Dumbbell Bent Over Reverse Fly

Controlled eccentrics

A. Long Conditioning

20 Rounds for Time

2 Burpee Boxjump overs (24/20")

4 T2B

6 Wallballs (20/14)

8 russian KBS (24/16)


Beat Coach Ingmar : 20:47 RX