AMRAP6
6 Strict HSPU
30 DU
AMRAP6
15 WB Sit up
20 Back extension "star"
20 Russian Twist
15 Superman rocks

Scale:
Strict HSPU = > Stict abmat HSPU or Box HSPU (Notice! NO Kipping)
DU => decrease amount 15 or count Your attempts

Dynamic warm up + hip mobility

For 40 minutes:
450 m run or 500 m row
Med ball alternating shouldering 12x50 lb / 14x40 lb / 16x30 lb / 18 x 20 lb
1 min rest
450 m run or 500 m row
Shoulder squat with med ball 12x50 lb / 14x40 lb / 16x30 lb / 18 x 20 lb
1 min rest

5x (4xA (alt. A1/A2) and 1xB)
3min ON/3min OFF

A1) 25/18 Cal. Row +
AMRAP of:
10 Pushups
20 Squats

A2) 25/18 Cal. Row +
AMRAP of:
8 Burpees
8 Box Jumps

B) 25/18 Cal. Assault Bike +
AMRAP of:
8 Wall Balls
8 DB Snatches

3rds for total reps in 17min. Switch after every rep.
1min. WBS Rx 9/6kg; Sc1 7/5kg; Sc2 6/3kg
1min. SDLHP Rx 35/25kg; Sc1 30/20kg; Sc2 empty BB
1min. Box Jump: 60/50cm; Sc: box step
1min. Push Press (same weight as SDLHP)
1min. Cal row - partner 2lps sprint, then switch
1min. Rest

In teams of two, with only one person working at a time:

100 Kettlebell Swings (24/32 kg)
200 Meter Run ( tiimi juoksee yhtä aikaa )
100 Barbell Thrusters (15/20 kg)
200 Meter Run
100 Pull-Ups
200 Meter Run
100 Barbell Thrusters
200 Meter Run
100 Kettlebell Swings

Lukumäärä on yhteensä eli vuorotellen siihen asti kun lukumäärä täynnä! Mikäli keli on kauhea niin juoksun tilalla 20 x 10m viivajuoksu

• Tabata pull-ups
• Tabata push-ups
• Tabata sit-ups
• Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

gym goat(5)

squat week 2(15) 3x70%, 3x80%, 3x90% max reps on last set.
Use 90% of one rep max to determine load.

Fitcamp
100 squat jumps
50 jing jangs
25 burpees
50 kb deadlift
100 mountain climbers

Metcon
4rds
5 curtis p's 105/75
2 rope climb or 6 strict pull ups

one curtis p=hang squat clean+ft rack lunge+push press

Metcon-comp(15)
4rds
5 curtis p's 135/95
5 muscle ups

one curtis p=hang squat clean+ft rack lunge+push press

Finisher
60 knee tap crunch
40 rtw
stretch/roll(6)

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jump rope

3rds
8-12 rkbs
8-12 db pp
8 back extension

Power(16) choose one
sumo deadlift 5x1
bench or strict 5x3 80-90% of one rm(max reps last set)
front squat 5x1 w/2 sec pause at the bottom

Fitcamp
5rds
20 step ups
20 db pp
20 squats
20 jax

Finisher
1 min sit up test
Stretch

Metcon
emom 12
even- max rep burpees in 35 secs
odd- 10 ttb or 12 toe to pole
score=burpee reps

then after emom choose one:
800m run/1000m row/60 cal airdyne for time

Metcon-comp(15)
prog/digression 1-10/10-1/1-10
chest to bar
burpee to two
du's x3

Finisher
90 sec six inch hold
20 scap pu
20 cuff iso per
1 min couch stretch

A.
Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 100′ each arm
Goblet Squat x 3-5 reps @ 3311

B.
In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 100 meters

C.
Optional Finisher
For time:
500 Meter Row

Start up
stretch 4 mins
choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax

3rds(8)
8-12 oh walking lunge
3-6 strict pull ups
6-8 ghdsu

goat work- double unders(5)

power(13)
work up to 10rm back squat(refer to last weeks numbers)

Metcon(15)
60 burpees to two
otm 5 front squat 105/75

Metcon-comp(15)
30 burpee bar muscle up
otm 3 ft squat 165/115

*otm-on every minute, you will stop and do your front squats until you have completed your burpees/bbmu. The wod is over once you've completed your designated number of burpees or bbmu.

Finisher(8)
40 dbl crunch leg ext
barbell quad smash(3)
chest opener 1min per