Power cleansPower clean 5 x 2 Power balls6 x EMOM, alternating for 12min - 4-5 power cleans - 15-20 wall balls Imperium Extra Core Workout VII3 rounds of: - 30 sec on 30 sec off [...]

Push jerks8 x every 90 seconds - 4 push jerks Advanced can practice doing touch and go's. 10K Gymnastics: Handstand /-walk /-push-up tests1) Max distance HS-walk / max time hs-hold (scaled: hold on wall...) 2) [...]

Rest dayRest day: Recovery work and mobility ENDURANCE VKO 39Partner workout You Go I Go: 200 wallball 200 sit up 100 DB snatch 45/35lbs *every 90sec both do 5 burpee Split anyhow

DeadliftsDeadlift E3MOM - 5 x 10 Sokka irti3 rounds of all out effort - 15/12 cal row - 40m sled push - 15/12 cal assault bike

Rest dayRest day: Recovery work and mobility

Jerk and go6 x every 2 minutes - 6 push jerks Practice touch and go. On the minute work20min emom - 6-8 pull-ups - 8-10 push-ups - 15-20 kb swings (pick weight) - 10-15cal row [...]

Beast on paper80 seconds of work every 4 minutes for three rounds - Sled push - Row or ski - Assault bike - Rest

Midclean crisis8 x every 90 seconds - 3 hang power cleans - add weight unti thingsl heavy Imperium extra core workout V4 rounds of 4 strict one leg t2b 4 strict t2b Max L-sit hold [...]

Yo, Adrian!6 x 3 min work / 3 min rest 8 thrusters 40/30kg 12 db box step overs (pick weight) rest of the time row for cal Advanced: 8 thrusters 50/35kg 12 db box step [...]

Rest dayRest day: Recovery work and mobility ENDURANCE: COOPER TEST 💥COOPER TEST: Run as many meters as possible in 12 min. (Vrt. 10.5.2019 / 14.9.2018)