Warm up
2 Runden
200/160m row
15 air squats
10 rocking push ups
Heavy Day
in 15 minutes work up to a heavy snatch
rest 1:00min
in 15 minutes work up to a heavy clean & jerk
Workout
E3MOM x7
Cal Row
Burpee Box Jump Over
Reha-Sport
16/13 Cal Row
8 Burpee Box Jump Over
Herz-Sport
20/16 Cal Row
10 Burpee Box Jump Overr
Fitness pur
24/20 Cal Row
12 Burpee Box Jump Over
Accessory Optional
3 Sets:
20 Banded Face pulls
1:00min/Side Lunge Hold
‘Nasty Girls’ Team Edition
In Teams of two for time:
300 Air squats
42 Ring muscle ups
60 hang power cleans 62.5/42.5kg
Cool Down optional
Stretching
Workout
In Teams of two - 10 rounds each
20/16 cal row
4 Bench Press 80/55kg
Accessory
3 Sets
10 Weighted Sit Ups
10 Ring Rows
Skill Work:
Kipping-/Butterfly Chest to Bar Pull Ups
Workout
AMRAP 3min
20 Wall Balls 20/14lbs
15 Chest to Bar Pull Ups
Rest 3 min
AMRAP 3min
15 Wall Balls 20/14lbs
10 Chest to Bar Pull Ups
Rest 3 min
AMRAP 3min
10 Wall Balls 20/14lbs
5 Chest to Bar Pull Ups
Workout
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Accessory
Stretching