Abs

Amrap 5
10 ghd / 10 weighted abmat sit ups
5 toes to bars / knee raises

Accessory

3-4 rounds:
8 seal row
10 scull crusher

For time:

3000/2000/1000m bike*
30/20/10 c2b / pull ups
20/15/10 db push press @2x22.5/15kg
20m front rack walking lunges @50/35kg
-3min rest between rounds

*tai: 1000/750/500m row

Eli:
1. Kierros: 3000m bike + 30 pull ups + 20 db push press + 20m front rack walking lunges
- 3min rest -
2. Kierros: 2000m bike + 20 pull ups + 15 db push press + 20m front rack walking lunges
- 3min rest -
….. etc

row
C2 bike
ski
echo bike
run

– käy jokaisella ergolla/juoksulla yhden kerran neljän minuutin ajan
– valitse vauhti oman fiiliksen mukaan

Partner workout ( You Go, I Go )

00:00-20:00
200 - 200m run
20-20 Sandbag squat @30/20kg
20-20 double under
20-20 HR push up
20-20 Alt. V-up

20:00-23:00
REST

23:00-33:00
EMOM10
odd: 10-12 Syncro burpee to plate
even: 5 KB Front rack Lunge + 5 Push press LEFT then 5+5 RIGHT @24/16kg

800m hölkkää + venyttelyt + 400m reippaasti.

4-6 x 400m vedot rennosti. Not maximal! Rest 1:30

4-6 x 200m vedot rennosti. Not maximal! Rest 1:00

Ja sitten katseet Lauantaihin <3

Alternate B1/B2

B1. DB Bench press – 3 to 4 x 12-15 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR)), rest 2:00 before B1

– Each set should be challenging but not to failure. Be strict with the movement so as not to compensate with non-working muscles.

SQUAT SNATCH
1x3 @50%
1x4 @60%
1x2 @70%
1x1 @80%
1x1 @90%
        
Power Clean
1x3 @50%
1x2 @60%
1x2 @70%
1x1 @80%
1x1 @90%

PULL CLEAN
1x3@50%
1x3 @60%
1x3 @70%
1x1 @80%

Front SQUATS
2x5@50%
3x3 @60%
1x3 @70%
1x2 @80%

3 rounds for time:

6 chest to bar
12 box jumps
18 alternating dumbbell snatch @22,5
1 min rest