A:
Every 30sec. For 15min do:
Odd: 1 Power Clean
Even: 1 Squat Clean
B:
00:00 - 04:00 AMRAP:
6 Burpees
6 Pull-ups
04:00 - 07:00 Rest
07:00 - 10:00 AMRAP:
6 Wallballs
6 DB Snatches (Level 3: 22.5/15kg)
10:00 - 12:00 Rest
12:00 - 14:00 AMRAP:
6 KB Swings (Level 3: 32/24kg)
6 KB Goblet Squats (Level 3: 32/24kg)
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6/6 DB Power Cleans
6/6 DB Front Rack Lunges
6/6 DB Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8/8 Side Crunches
8/8 Single Leg Glute Bridges
8/8 Standing Side Crunch
Focus on device:
Start with Damper 5 and work your way up to 10 (switch every round)
50sec. EASY
20sec. FAST
STRENGTH
A:
Front Squats / Back Squats
in 20 min Build up to a heavy
1 Front Squats + 2 Back Squats
in between set do a set of
20 Alt. DB Chest Supported Row
B:
3 Rounds
12 DB Toes Elevated Stiff Leg DL w/3 sec Down
1/1 Min. Max Reps DB Bulgarian Split Squats
30 Sec. Weigted Chinese Plank On 2x Benches