At the Gym

AMRAP40
500 m row
100 m farmers carry
500m row
25 weighted box step overs
500m row
100 m single arm over head carry (change arm after 50m)

*Practise pacing - check your time after round 1 and try to keep that same pace until the end. This is a long one so don’t go crazy on that first round. 😉

Anywhere

For time:
400m run
20 burpees
400m run
18 burpees
400m run
16 burpees
400m run
14 burpees
400m run
12 burpees
400m run
10 burpees
400m run
8 burpees
400m run
6 burpees
400m run
4 burpees
400m run
2 burpees

*This is a half version of one of Mikko Salos workout couple of years ago. Total of 4km run and 110 burpees - good time to practise pacing! ;)

Working 30 on 30 off on everything
1. Double unders
2. DB bench or floor press
3. Row
4. Goblet squat kb

“Isabel”

Aikaa vastaan:

• 30 tempaus (N 42,5kg / M 60kg)

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

Tabata x 2;
KB swing & Pistol squat, alternating.
16 intervals total

Cool down:
100 / 75 / 50 DU:s

EMOM 12

Min 1 - 4 : 3 Power Clean
Min 5 - 8 : 2 Power Clean
Min 9 - 12 : 1 Power Clean

Go as Heavy As Possible

5 x 6 deadlift

• leave two reps in the tank
• rest 3 minutes between sets

In 20 min build up to a moderate set in C&J

max 80% of 1 RM

3 Rounds
15 Side plank hip taps (R)
15 Side plank hip taps (L)

Rest 30s

30 Alt army plank crawlers

Rest 60s

21-15-9
airbike calories
wall ball 9kg/6kg
ALL OUT/ UNBROKEN!!!!!