StrongMan Work
Practise
Atlas Stone Lifting / Sandbag over shoulder
Farmers Walking
Yoke Carrying
Sledge Push
Tyre Flipping
Sledge Hammering

After Testing each movement perform 3 working sets of 3-5 movements you choose
Sledge push 10+10m
Atlas stone lifts x 2-3 reps or Sandbag over shouder x 4-6 reps
Farmers Walk 3 x 40-60m
Yoke Carrying 10+10m
Tyre flipping x 4-6 reps
SledgeHammering 3x8-12 reps from both sides

AMRAP16 with partner

8/6 cal erg
4 box over burpee
1 rope climb

• ygig the whole round
• all out!

30 Min EMOM
Alternate
1. 8-10 Back Squat at Moderate weight (50-70%) No rack
2. 8/8 Single arm Kb/db Push Press
3. 5-8 strict chin ups

For time:

30 s2o 50/35 kg
30/24 cal row
20 s2o
20/16 cal row
10 s2o
10/8 cal row

Time cap 9 min.

12min

10 seinäpallo
5-10 leuanveto
10 puolilinkkari

AMRAP 8

15 Deadlift 60/42,5kg
12 Box Jumps 24/20"
9 Pull Ups

10 Rounds for time; YGIG 5 each
20/15 Cal Row
3-5 Ring MU scale to 5-8 C2B or pull ups or strict
10 power snatches 40/30
10 burpees over Bar

TC 30 Minutes

Switch after full rounds. Push hard!

EMOM 6

4 Box Jumps, High.

AMRAP 9 (Reps)

50 Box Jumps 20"
50 Sit Ups
50 DB Snatch 22,5/15kg
50 DB Over Burpees

"Big Bang"

For time:

50 powerclean 100/70kg

TC 13