Station 1 EMOM for 15min do: 1 Squat Clean + Jerk Station 2 AMRAP in 15min of: 2 Thrusters 2 Shuttle Runs 4 Cleans 4 Shuttle Runs 6 Deadlifts 6 Shuttle runs 1 Shuttle Run = 2x5m back and forth Level 1: 30/20kg Level 2: 45/30kg Level 3: 60/42.5kg
Station 1+2: "Heidi" AMRAP in 23 minutes 23 Air Squats 23 Push-Ups 23 Kettlebell Swings (24/16 kg) 23 Jumping Lunges 23 Sit-Ups 23 Box Jumps
Station 1 Every 2:30 for 6 sets do: 12-8-6-6-6-6 Sumo Deadlift 8-8-8-8-8-8 Bench Press Station 2 AMRAP in 8min of: 100-150-200-250-300m... Row 6-8-10-12-14… Single Arm DB Hang Clean & Jerk (alternate) Rest 2min. Repeat the same AMRAP for 4min. Level 1: 15/10kg Level 2: 20/15kg Level 3: 25/17.5kg
MONDAY STRENGTH: Sumo Deadlift + Bench Press / WOD: Medium + Short Inverval TUESDAY Long workout "Heidi" WEDNESDAY STRENGTH: Clean + Jerk / WOD: AMRAP with Barbell Skills THURSDAY STRENGTH: Front Squat + Pull-up / WOD: 15min. FRIDAY STRENGTH: Push Press + Core / WOD: Short Intervals SATURDAY STRENGTH: Snatch + OH-Squat / WOD: 15min [...]
Station 1 Every 2:30 for 6 sets do: 8-6-4-4-4-4 Shoulder Press 16-16-16-16-16-16 Single Leg V-Ups Station 2 Start every 4min for 16min of: 10 Deadlifts 10 Hang Power Cleans 10 S2OH 10 Front Rack Lunges 1 - "Don't hurt me:" 30/20kg 2 - "Hurt me a little:" 42.5/30kg 3 - "I wanna burn:" 60/42.5kg
Station 1 Every 2:30 for 6 sets do: 8-6-4-4-4-4 Back Squats 6-6-6-6-6-6 Strict (weighted) Chin-ups Station 2 EMOM for 15min of: 1) 20 Wallballs 2) 20 Sit-ups 3) 15/12cals Row
Station 1 Every 90sec. for 15min do: Open Complex: 1 Deadlift + 1 Clean + Hang Clean + 1 Jerk Station 2 "Ellen" 3 Rounds for Time of: 20 Burpees 21 Alternating Dumbbell Snatches 12 Dumbbell Thrusters Time cap 15min. 1 - "Don't hurt me:" 10/5kg 2 - "Hurt me a little:" 15/10kg 3 - [...]
Station 1+2: 30min AMRAP @ STEADY pace of: Run 400m 10 DB Box Step-overs 10 DB Floor Presses 30/20cals on a device 10 One Arm Hang Clean + Jerk 10 DB Rows
Station 1 Every 2:30 for 6 sets do: 8-6-4-4-4-4 Deadlift 8-8-8-8-8-8 Alternating DB Bench Press (top down/per side) Station 2 Buy-in: 40/30cals Assault Bike then 3 rounds of: 12 KB-Swings 8 Burpees over the KB Buy-out: 20/15cals Assault Bike (all out!) It's a short but intense workout so you'll get some extra rest to recover. [...]