a) warm up 5min
2 rounds
200m run
10 ring rows
10 squats
b) conditioning 25min
"Daniel"
for time
50 pull ups
400m run
21 thruster 4030
800m run
21 thruster 40/30
400m run
50 pull ups
a) warm up 5min
amrap 5min
5 down ups
10 alt step ups
5 barbell good mornings
b) strength 15min
every 2min for 6 rounds
3 deadlifts >85%
c) conditioning 15min
60, 40, 20 reps
for time
alt db snatches 22,5/15
30, 20, 10 reps
burpee box jump overs 60/50
a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch
b) skill: row
c) conditioning
6 rounds
45"on/15"off
wall ball sit ups
db frontrack lunges
bench hop overs
row
Endurance
a) warm up 7min
400m run
into
2 rounds
15/10cal row
10 sumo squat stretch
10 glute bridge
30sec hollow hold
b) conditioning 30min
every 3min for 10 rounds
200m run
250/200m row
"a) warm up
2 sets
teams of two
45"on/15"off
handwalk + push ups
ring rows
sumo squat stretch
b) conditioning 30min
teams of two
6 rounds
"DT"
2 rounds
"Cindy"
4 rounds
"DT"
4 rounds
"Cindy"
2 rounds
"DT"
6 rounds
"Cindy"
"DT"
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
a) warm up
2 sets
45"on/15"off
handwalk + push ups
ring rows
alt single leg v-ups
b) strength 12min
emom 12min
1. 6-8 strict ring pull ups
2. 6-8 strict toes to bar
scale strict seated ring pull ups
strict straight leg raises
c) conditioning 16min
for time
27-21-15
double db deadlift 20/15
21-15-9
burpees over db`s
into
15-12-9
double db devils press 20/15
9-6-3
bar muscle ups
scale 15/10, jumping bar muscle ups, strict pull ups, jumping pull ups
a) warm up 4min
2 rounds
15/10cal row
5 backsquats with 3sec pause in bottom position (unloaded bar)
b) strength 15min
every 4min for 4 sets
4 backsquats >80%
45"wall sit
c) conditioning 17min
for time
40cal row
10 frontsquats 35/25
30cal row
20 frontsquats 35/25
20cal row
30 frontsquats 35/25
10cal row
40 frontsquats 35/25
