30. März 2024
Mrz
30
EMOM x 12 alternating:
Min 1: Strict Press: 2.2, rest 20 sec between doubles
build each set to heavy cluster for the day
Min 2: Single arm DB S2O: 8-10 reps/side
Min 3: Hanging L-Hold: Max time Accumulated in 30 sec
Min 4: Rest
EMOM x 12 alternating:
Min 1: Strict Press: 2.2, rest 20 sec between doubles
build each set to heavy cluster for the day
Min 2: Single arm DB S2O: 8-10 reps/side
Min 3: Hanging L-Hold: Max time Accumulated in 30 sec
Min 4: Rest
EMOM x 12 alternating:
Min 1: Strict Press: 2.2, rest 20 sec between doubles
build each set to heavy cluster for the day
Min 2: Single arm DB S2O: 8-10 reps/side
Min 3: Hanging L-Hold: Max time Accumulated in 30 sec
Min 4: Rest
AMRAP 20:
-15 Wall Ball Shots 10/9 feet
-12 Dumbbell Alternating Power Snatches @ 22,5/15 kg
-9 Chest-to-Bar Pull-Ups
5 min Clock:
Max Plank Hold on Elbows, continue until one remains!
If you stop early, rest 30-60 sec then perform 20-30 more sec. Repeat this until 5 min
mark.
EMOMx9 00:30 work – 00:30 break
Min 1 – Medball Kang Squats
Min 2 – Single Arm DB Strict press
Min 3 – Ring Rows