A.
For time:
30 Strict HSPU
2min rest
30 Kipping HSPU

B.
5 X
10 Strict pull-up
10 Dip

C.
4 X
10 DB Bench press
”21’s” Bicep curl

D.
Tabata:
Bicep curl / Skullcrusher (banded)

E.
Core
3 rounds;
30s ON / 30s OFF
1. Alt V-ups
2. Russian twist
3. Knee raises
4. Toe touches
5. Heel touches

AMRAP 15

2-4-6-8-10....
Handstand Push Ups
10-20-30-40-50...
Double Under (Jumping jacks)

Wendlers - Week 1
Deadlift
5, 5, 5+

Eilinen/Lepo

With a running clock in teams of 2:
0:00-10:00
200 Meter Run / ½ Stairs
12 DB Hang Squat Cleans @50/35lbs
*One athlete completes a full round at a time

12:00-22:00
200 Meter Run / ½ Stairs
12 DB Hang Power Cleans @50/35lbs
*One athlete completes a full round at a time

24:00-34:00
60m Farmer Carry Intervals, AHAP
*One athlete completes a full round at a time

Bench press clusters 4x(3+2)

Warm up
3 Rounds:
10 Dynamic Squat Stretch
10 Plate Tricep Extensions
10 Bedsheet Rows

Metcon
10 sets:
1:15 min AMRAP
6-10 DB Thruster (right)
6-10 DB Thruster (left)
Max reps of body rows with bedsheet / ring rows / pull ups (kip)
Rest 45 seconds between rounds

Accessory Work
3 Rounds:
10-15 Lateral Box Step Ups (Each Side)
1:00 Handstand Hold or Hollow Hold
10 Cat Cow Exercises

400m run or 500m row or 20 cal bike
Into
2 rounds
Barbell warm up (with empty barbell)
5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats
5 good mornings

Clean and Jerk
EMOM x 6
1 power clean
1 hang clean and jerk
(Try to increase weight 2-3 times)

teams of 3
metcon :
2 rounds
30 box jump
150 du/su
30 box jump
50 t2b
30 box jump
30 devils press
30 box jump
15 shuttle oh walking lunge (5m)
30 box jump

*note
rest 5min between rounds
go fast first round
go faster second round

4 rounds: 40sec work 20sec rest
Man maker
Pike push ups
Negative pull ups