1. 2 sets – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Split Jerk / 5 sets E1’30” – 3 jerk @75-80% 3. EMOM 20′ 1. 10 Devil Presses @1xDB 2. 30-50 DU’s 3. 14 Thrusters @1xDB 4. 14 T2B’s 4. Acc. Work / 3 sets – 12…
1. 3 sets – 5/5m walking cossack squats – 10 V-ups – 20 alt. supermans – 10 butterfly hip thrusts 2. AMRAP 25′ – 10 burpee box get overs @100/120cm – 12 unbroken thrusters @25/30kg – 20 cals skierg/row/assault – 12 SDHP @25/30 3. Acc. Work / 3 sets – 10 biceps curls with light weight…
1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…
1. 3 sets – 8/8 suitcase KB DL @easy w. – 4 walkouts + push-ups – 10 full body deadbugs 2. 4 rounds for time / 2 min active recovery – walking or rowing – pulse recovery!! – 15 DL @80/60kg – 20/18 cals row 3. For Time / I’m so sorry – 20 Alternating Turkish…
1. 2 sets – 5 muscle snatches – 5/5 RDL + knee drive – 10/10 deadbugs @smr 2. EMOM 7′ – 1 Power + 1 Squat snatch @deload weight 3. 2 rounds for time – moderate tempo – 30 T2B – 20 DB Hang Clean @1xDB – right side – 40 box step ups –…
1. 3 sets – 5 shoulder-hip extensions – 5 squats @ball – 10 banded hollow body lat. pulldowns 2. 6 sets – 8 WB – AHAP – 4-6 banded strict pullups – 40″ rest 3. AMRAP 24′ – 10 walking lunges @2xDB – mod. weight – 6 lateral burpees – 6 box HSPU – 12…
1. 3 sets – 10 full body deadbugs – 5/5 reverse lunges – 5 btn push presses @bb – 5 Jerks 2. Push Jerk from the floor / E1’30” for 7’30” – 3 Push jerks @75-80% 3. EMOM 18′ 1. 18/15 cals row 2. 6/6 DB C&J @1×22.5/15 3. 15 weighted abmat sit-ups 4. E4′ for…
1. Gymn. + Tabata Style – 20″ work /10″ rest 2 sets – Scorpions – Snow angel – 90/90 hip „mobility” – Cossack squat 2. AMRAP 25′ – moderate pace – 400m row – 20 russian swings @24/16 – 10 inchworms – 10 plank ankle taps 3. E4′ for 12′ 12-9-6 – HRPU – 2x weighted…
1. 1 set – 1 min row @easy – 7 no hook, no contact muscle snatches @bb – 45″ row @mod – 5 tall power snatches @bb – 30″ row @hard 2. Snatch Complex / 1’30” X5 1.-2. @75% 3.-4. @85% 5. @85++% 3. For Time 6 rounds – 10 HSPU / Box HSPU…
1. 2 sets – 10 deadbug pullovers – 10/10 seated band pulls – 5 strict pullups 2. Handstand Hold Rx: Freestanding HS hold take 3 attempts to hold as long as possible. Open: Wall facing HS hold as long as possible 3. 2x AMRAP 8′ / 2′ recovery cardio – 4 Cleans @80% of squat…
