AMRAP 15 minutes
40 Wallballs 20/14lbs
30 Toes to bar
20 Calorie row

Power snatch 5×5 @65% – Drop and reset each rep

Thursday

Focus: Deadlift

 10-8-6-4-2

Metcon: 4 RFT

 25 KB Lunges 55/35

 25 KB Swings 55/35

 200m Run

  

Score: Time

A.
Take 15-20 minutes to build to today’s heavy Jerk

B.
Against a 2-minute running clock, complete:
Row 300 Meters
115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.

A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

B.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes

Maintain 400/200 watts on Assault Bike as long as possible
If you cannot do so for over 5 minutes, scale the wattage. If you drop just below 400/200 for a second by accident and jump right back up above, you are not done. Just don’t do it on purpose.

Mobbailua,tähän voi tehdä toisen
viikon pk-treeneistä. Sunnuntain
kaikki lepää vähintään. Kaksi lepoa
olisi suotavaa.

21-18-15-12-9-6-3 reps for time of:

• Ring dips
• 115-lb. overhead squats

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

B.
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Run or Row
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Toes to Bar

Bands on Bands on Bands

mini band monster walk [2/2 = 1 rep]
mini band straight leg walks [2/2 = 1 rep]
mini band glute bridge
mini band jump squat
mini band squat hold [20s]

5,10,15...
10 minute AMRAP

Slam ball toss off

• slam ball throw there/back
• curve
• a may sit ups

round 1: 0.03, 3
round 2: 0.05, 5
round 3: 0.07/7 0.0/7, 0.07/7...

10 minute AMRAP

finisher

5 KB Swings
5 burpees
5 scissor jumps per leg
6,6,6
7,7,7
8,8,8
9,9,9
10,10,10

10 minute cap