Wednesday 21st February 2018

Every 3 minutes for 5 rounds:
10 Box Jumps 24/20
10 Russian Kettlebell Swings 32/24kg
10 Wall Balls 20/10, 14/9

The goal is unbroken reps with consistent scores.

Post work to comments.

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BACK SQUAT

10-10-10

Warm up and work up to a heavy set of 10 reps. Use spotters on all work sets.

Post loads to comments.

Warm up
Foam Roll Free For All (2 mins)
Spine rot & mob
Rev Lunges
Squats
Inchworm
Leg Swings
Scap Puss/pull
Archer Plank
Mini Band Series
Hang challenge 2 min cap
(10 Mins)

Station 1 (4 ppl)
Ski
BB Squat

Station 2
Curve
Push Press

Station 3
Row
Bench Press

RD 1 : 1 min : 1 min X 2 at each exercise 1 min transition 1 X thru (15 mins)
RD 2 : 30s : 30s X 3 at each exercise 45 s transition 1 X thru ( 12mins) *try to beat reps/distance of RD 1)

Finisher ???? :)

DAY 5
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

A.
Power Snatch: 5x2

B.
Squat clean & jerk: x5

C.
Front squat: 5x2

D.
Midline:
Ghd sit up: x50
Ghd backextension: x50

EMT 18.1-18.2 Old Dirty Bastard

Part 1
0-7 minutes
30 Burpee over rower
30 Cal row
30 Thruster 45/30 kg

Part 2
7-14 minutes
30 Thruster 45/30 kg
30 Cal row
30 Burpee over rower

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Scaled version shoulder to overhead

1) Barbell Single Leg RDLs: 3 x 8 ea. Rest 60s.

2a) Banded Plank Row: 3 x 10 ea. Rest 30s.
2b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.

DAY 6
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of: Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

6min amrap:
Row 20/15cal
Burpees x10
30 Sec hollow hold
3min rest
6min amrap:
Prison step ups x20
RKB swing x10
20m suit case carry/each arm
rest 3min
6min amrap:
Row 20/15cal
Burpees x10
30 Sec hollow hold

For Time
100-80-60-40-20-10
DU
25-20-15-10-5-2
power cleans 60kg

workoutet køre 100 DU, 25 powercleans - 80 DU, 20 powerclean.....

Powercleans kan skiftes ud med wallballs, så skal der bare køres 50-40-30-20-10-5

Käytä 15-20 min muscle up-harjoitteluun joko tangolla tai renkaalla

Tee esim. muscle up-progressiota (löytyy boksilta)