A. 3 rounds for quality30 x banded good mornings20 x side lunges alt10 x hollow to arch on bar B.… Read more Monday 07.12.20

In pairs every 10 min for 30 min400m run together30 x burpee pull ups alternateMax bike in remaining time Score… Read more Saturday 05.12.20

A. Every 2 min for 12 min (3 rounds1st: 2 lengths broad jumps + 2 lenghts banded monster walk2nd: 10… Read more Friday 04.12.20

A.10 sets for max cal1 min bike30 sec rest 5 min rest B. 10 sets for max cal1 min row30… Read more Wednesday 02.12.20

A. StrengthEvery 2:30 x 5 sets5 x pause front squat 32X15 x kb bottoms up each aide B. 6 min… Read more Tuesday 01.12.20

A. 12 min emom (3 rounds)1st 20-30 sec chin over bar hold2nd 20-30 sec ring support hold3rd 20-30 sec L-sit4th… Read more Monday 30.11.20

With running clock0-2 min200m runMax dumbbell snatch 2-6 min400m rundumbbell snatchMax t2b 6-14 min800m runDumbbell snatchT2bMax wtd lunges 14-20 rest… Read more Saturday 28.11.20

A. StrengthEvery 1:30 x 10Work up to heavy complex3 x Hang squat clean B. Conditioning9 min amrap3 x pull ups3… Read more Friday 27.11.20