AMRAP 20

Max Distance ( M ) Bike Erg

Bench Press

6 x 4, Weight By Feel

Go Every 3:00

5 push-ups
10 sit-ups
15 squats

for 8 min
30s. Du practice
7 ring rows
5 sots press (bb from front rack)
3 box jumps

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1 front squat
In 6 set find daily max

6x every 2min

Warm Up
3 min assault bike + 3 min rowing
3x10+10 suitcase deadlifts 12/16 , 16/24 , 20/32kg kb

Strenght
Emom 12
power clean + power jerk @75% (sharp) of 1rm power clean&jerk

Every 30s for 10 mins (20 reps)
1 deadlift @65%, 4.5cm riser

Metcon
Emom 28 or 32 (masters 45+ 7 rounds)
1) Ski x 12-10/9-8 (max 45s)
2) Air Bike x 12-9/9-7 cal (max 45s) (tarkoitus pitää mod/fast pace)
min 3&4 - 2 rounds of cindy
cindy 5 pull ups + 10 push ups + 15 air squats
scaling or masters do 4-8-12 or 3-6-9 reps = 1 round.
valitse toistomäärät niin että työaika on max 1 min 20s. eli vähintään 40s
pitää jäädä lepoa ilman tuntemusta että harjoitus syö sinut.

Accessory Work
3x15 toe up rd 30-35-40% of 1rm
3x12/12 single arm seated kb press @
3x10-15 toe touch abs crunch + 30 weighted russian twits

AMRAP 20

Row Max Distance ( m )

35 Min Amrap
50/40 Cal Erg (partner must hold plank hold)
100 Double Unders Or 200 Single Unders (partner must hold handstand hold or dual kb hold)
50 Bicep Curls (partner must hold 90 degree barbell)
60 Box Step Ups (Partner must wall sit)

WORKOUT 1

LIGHT WEEK 8/13

WARM UP n.15-20min SAMA

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SNATCH from POWER POSITION
8x1@up to 50% sn-% pal 1min

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BACK SQUAT
1@up to 100% pal 2min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 SIDE PLANK TWIST
10-15 KB SWING
10@HIP THRUST

Warm-up: 5 min easy row + 5 min easy Assault bike + C&J warm-up

A: 3-5 sets: 1 x Power clean + 1 x Split jerk
Keep weights moderate and be fast

B: For time 12-9-6:
Kb swing 32kg/24kg
wb 20/16 lbs
Box jump

Short last workout before rest, be fast

Cool-down: Easy row for 10 min + 10 min mobility