Metcon (reps)

5 Rounds:

As many reps as possible in 2 minutes of:

6 Deadlifts
5 Hang power cleans
4 Thrusters

M:50kg N:40kg

2 min rest between rounds

Harjoituksen tarkoitus on kehittää voimakestävyyttä. Tavoite on suorittaa mahdollisimman monta kierrosta 5 kierroksen aikana.

Valitse harjoitukseen kevyt/keskiraskas paino.

Extra work:
3-4 rounds:
25/25s 1-arm plank 

12 Db skull crushers 

12/12 db rotator cuff lift 

*1-2 min rest btw rounds

EMOM20, on each minute complete the following:

• 5 T2B
• 10 Push ups
• 15 Squats

In 30 minutes with partner get as far as possible doing
20-30-40-50… reps/calories of:

• Row
• Wall ball (20/14lb)

Front squat
5x5

2 min lepo sarjojen välissä

6+6 AHAFA

3 rounds for time, 10-20-30 reps/cals:

• Box jump
• DB deadlift (2x 45/35 lbs)
• Erg bike
• Sit ups

4 x 6 bench press

• leave one rep in the tank
• rest 3-4 min btw sets

Shoulder Press 5x5
AHAP

RX

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 22,5kg dumbbells.
Women use 15kg dumbbells.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

SCALED

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 15kg dumbbells, stepping burpees allowed.
Women use 10kg dumbbells, stepping burpees allowed.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Squat Clean 1RM