A. Warm-up: Gymn. + 2 sets of:
200m Run
60s. HS hold
60s. Wall Sit
60s. Plank
B. “Running clock”
0:00-10:00
1600/1200m Run (4/3x400m)
10:00-20:00
5 Rounds of “Mary”
5 HSPU
10 Pistol squats
15 Pull-ups
20:00-30:00
1600/1200m Run (4/3x400m)
C. Accessory:
25 Abmat Sit-ups
25 Hip Thrust on floor
x 4 sets
Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 3 band deadlift 55% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 15 c2b 30 du 3 min rest 3 rds 10…
A. Gymn.+ 2 rounds: 16 alt. see-saw KB presses 8/8 windmill @kb 15 air squats Then, Barbell warm-up together B. Weightlifting, Let’s see your MAX ! Power Clean & Jerk C. For Time „Grace” 30 Clean&Jerk @ 61/43 D. Acc. Work: 4 sets 20m double kb overhead carry 20m dwarf walk 60m…
Wu: SMR, Gymn A: “Annie” 50-40-30-20-10 Du Abmat sit up 3’ rest then “Bert” 50 burpee 400 m run 100 push up 400m run 150 walking lunges 400m run 200 air squat 400 m run 150 walking lunges 400 m run 100 push up 400 m run 50 burpee then full streching
Gymn. + Warm up + A. 3 slow rounds: 15 m duck walk 5 inchworms 10 reverse crunches 20″/20″ side plank B. E2′ for 10′ Back Squat 5×1-2 @92,5% of 1RM C. Weighted Pushups 4x 8-12 reps (1’30” rest btw sets) D. RX : 19.2 Beginning on an 8-minute clock, complete as many reps as…
A. Warm-up: Gymn + 3 sets 30/30s. KB bottom up carry @ easy 6/6 Box steps @ 60/50cm 12/15 TRX row 30-45s. Handstand hold B. “Bear complex” go to heavy in 10-12 min. *BEAR COMPLEX: Clean (anyhow) + Front squat + Jerk (anyhow) + Back squat + Jerk (anyhow) C. EMOM 12’…
A) gymn + 100m tiger walk *e30″ : 1 burpee B) daily max split jerk in 12′ C) Amrap 3′ / Rest 1′ 1) ski 2) alt. DB snatch 3) row 4) Burpee t2b 5) sigle arm OHS @KB D) acc. : 100 russian twists @10/5 * every break : 10 sit ups
