a1)20-20-20-20 a2) 2min. aerobic work a3) 10m Lunges, 5 Burpees, 10 m bearcrawl b1) DB Backstep Lunges 10 x 4 (alternating legs) rest 90 sec. b2) Overhead KB Walk 50m x 4 rest 1min. c1) Ring Dip Top hold 30 sec. 1min. rest x 4 c2) Pullup Top Hold 10 sec. 1 min.rest x 4
Read morea1) 20-20-20-20 a2) 2 min. aerobic work b1) Deadlift 3-5 x 4 rest 2 min. c1) Handstand hold 1 min x 4 rest 1 min. c2) EMOM 5 10 V-Ups d1) 10min. AMRAP 300m row 8 Burpee Pullups 20 Wallballs 3min.REST 10min.Row max. meters 3min.REST 10min. AMRAP 10 DB Thruster 17,5 kg/12,5kg 20 DU 8
Read morea1)20-20-20-20 a2)2 min aerobic work a3)2 x 10 scapular pushups a3)2 x 10 sideplank rotations b1)DB Shoulderpress 4-6 x 4 rest 90 sec. b2)Deadlift 4-6 x 4 rest 90 sec. c1)8 min. odd:6 Burpee Pullups even:5 Wall Walks c2)70 Wallballs everytime you drop/fail/stop 10 Boxjumps
Read morea1)20-20-20-20 a2)2x 10 scapular pushups a3)2x 10 side plank rotations a4)2 min. aerobic work b1)Close Grip Bench Press 2-3 x 3 / rest 2 min b2)Front Squat with pause in the bottom 6 sec. 2-3 x 3 rest 2 min. c1)EMOM 5 Pullups strict x 5-7 c2)L-Sit Hang 15 sec. rest 1 min x 4
Read morea1)20-20-20-20 a2)400 run b1)Deadlift 3-5 x 4 rest 2 min. b2)Close grip Bench Press 3-5 x 4 rest 2 min. c1)HSPU 10 min. practise d1)5 Sets 30sec.Handstand Hold 30sec.Rest 30sec.Hollow Rock 30sec.Rest d2) 20 Burpees over Bar (facing) /2 min.time cap then: 12 min. odd: 5 Pullups even: 10 Frontrack (Barbell) Lunges weighted 40/30
Read morea1)20-20-20-20 a2)400m run b1)3 Sets 30 sec. Hollowrock 30 sec. Rest 30 sec. supermann 30 sec. Rest b2)3 Sets 30 sec. Slamball Hold 1min. Rest c1)10min. Rope Climp practise d1)10 min.AMRAP 15 Deadlift 60/40kg 10 Burpees over Bar facing 5 Pullups 3min.Rest d2) 10min.AMRAP 10 Box Stepups weighted 100m Farmerwalk 28/20kg 10 Ring Pushups
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