Coach Dave

E2MOM16 for qualityPress Complex4 Strict Press3 Push Press2 Push Jerk1 Split Jerk alle 2 Minuten für 16min, also 8 Runden

E4MOM1612-15 Reps ofKB Bottom Up Biceps CurlsSA Rear to Y Fly Lalt. KB Pull Tru’sSA Rear to Y Fly R

AMRAP 8 Minuten8 SA DB Deadlift L6 SA DB Thruster L4 SA DB Push Press Lrest 2 minAMRAP 8 Minuten8 SA DB Deadlift R6 SA DB Thruster R4 SA DB Push Press R1.Amrap: Nur linke Seite2. Amrap: nur rechte Seite score: 1. Runde = Reps 1. Amrap, 2. Runde = Reps 2. Amrap

4 Tabatas for Total Reps in 19 minutesTabata BurpeesTabata LungesTabata Sit-UpsTabata Air Squats Rest 1 minute between TabatasTabata bedeutet: 8x 20s work, 10s rest Die Runden werden einzeln eingetragen: Runde 1 = gesamter Burpee Score, Runde 2 = gesamter Lunge Score, usw.

E2MOM16 for qualityClean Complex5 Deadlifts4 High Pulls3 Panda Pulls2 Hang Power Clean1 Hang Squat Clean alle 2 Minuten für 16min, also 8 Runden

AMRAP 12 Minuten4 Candle to Pistol8 (KB) Side Crunches / Side12 alt. DB Snatches

EMOM168-10 Incline Diamond Push Ups8-10 DB Lat Pull Overs8-10 Bench/Chair Dips8-10 Step Ups  /Side

AMRAP 15 Minuten20 Sit Ups20 DB Russian Twists20 Bicycle Crunches20 DB Toe Taps20 V-Ups 1min Plank1min Plank = 60 Reps