Deck of cards - workout
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Spades – Squats (Bodyweight or Goblet squat with any kind of weight you like to use)
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Ground to over head (Light barbell, KB, DB or odd object)
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*Joker = 60 sec rest ;)
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Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Card value = number of reps. After finishing the reps pick another card and continue until all the cards have been picked.
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Don’t have a deck of cards handy? Check out the ’Sweat Deck’ app or ‘Deck of Cards’ app.
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HAVE FUN <3 <3 <3

EMOM x 12
4min, 3 pc&jerk
4min, 2 pc&jerk
4min, 1 pc&jerk

EMOM x 12

3min, 3 power snatch
3min, 2 power snatch
6min, 1 power snatch

15min alkavalla minuutilla

1. 3 raaka rinnalleveto @75-80%
2. 15-25 istumaannousu
3. 20-30 tuplanaruhyppy

Community Cup laji 3

20 minuutissa

1RM etukyykky
1RM raaka rinnalleveto riipusta

Tulos

for time:
7 c2b/ pull up
20-40-60-80-100m heavy sandbag carry/ kb front rack carry

Advanced can do 5 bar muscle ups

4x4 80%

Strength (load)

6 Rounds of:
10 (5/5) weighted lunges.
20 KB Snatch (10/10)

4:00 send-off

Accessory:

5 rounds of:
10 Bent over row
10 Strict toes to bar
10 Box jumps

Rest 90-120 s. between rounds

raakatempauksia riipusta

5 Rounds x Every 7:00

5 Minutes Any Machine @ HR Zone 2-3
2 Back Squats @ Go Heavy ( RIR 1 - 2 )