A: Strength
Thruster 3rm
B: Conditioning
”Base Line”
500m row
40 squats
30 situps
20 push ups
10 pull ups
Jämför med 25/8, 24/4 & 30/1
C: Core
3rfq:
Evil Wheel x10-15
Russian twist x10-15
Side Plank 30-45sec

A: Back squat 5rm

B:

“Base line”(test)
500m row
40 squats
30 situps
20 push ups
10 pull ups
Or
”Fran”(test)
21-15-9
Thrusters 43/29kg
pull ups
Time cap: 8min

3-4 rounds, rest as needed
8-12 good morning
8-12 + 8-12 (weighted) single leg glute bridge
8-12 weighted cat-cow

Deadlift

3 x 7 @ 60%
3 x 5 @ 70%

Lift Every 3:00

Maastaveto 3x3x70%, 2x2x80%, 1x90%

Stoppiveto 5x70%

Yhden käden kulmasoutu 3x15 / käsi

Etuheilautus 3x15
-raskas!!

2-3 SETS
12 DB Upright Rows
15 DB Bent Over Reverse Flyes (or use weight plates)
-Rest :30-
1:00 Plate Gun Hold (work for as much of the minute as you can)
-Rest As Needed b/t Sets-

In teams of three

50min amrap
5000m row
Rest of time Holleyman
5 wallball
3 hspu
1 power clean 100/70kg

3 rounds for quality
10 Front Squats
90s Easy pace Bike, Row, Jog, Ski
5 each Front Rack Reverse Lunges
90s Easy pace Bike, Row, Jog, Ski

• Goal: Challenging sets for strength, recover fully on the cardio piece.

"Complexicated"
12 Rounds
7 Deadlift
5 Hang power clean
3 Front squat
60/40
-Rest 1min.-
21-15-9
Thrusters kb/db
Pull ups
-Rest 1min.-
100/70 cal EB/ski/row
Cap 20min.
Death by Burpee box jumps
2-4-6-8...

For time with partner - you go, I go:

50-40-30-20-10
Double kb suitcase deadlift (2x24 / 2x16)
Box jump (60/50)

TC: 15min