8 rounds for consistency:
25 cal run or 500/400 m row
30 s rest
2 min amrap: 10 box jump step downs, 10 push ups, max sit ups
30 s rest

A,
Snatch 1x2

Use the heaviest weight you can for the set.
Find a heavy set of 2 for the day within 20 min.

B,
Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy set of 3 within 5 sets.

Try to improve weight from last week.

C,
For time:
Row, 5 km

Every 3 mins complete:
10 Wall Balls, 9/6kg

Athlete Instructions
Athlete Instructions
Don't exceed more than 12 rounds.

Goal: Sub 30 min

D,
For quality:
50 Band Pull Aparts
50 Band Face Pulls
50 Behind-the-Neck Band Press

Complete in as few sets as possible using a mini band.

Warm Up

50 - 100m Easy

Main Swim:

25 x 50m Swim

Rest 1:00 Between

Cool Down 50 - 100m

E2MOM x5:
6 alt. pistol squats
12 sit up
24 DU

Target: 60-90s work / round.

E2:30 x4:
6 alt. step back lunge
12 sit up
24 SU

Target: 60-90s work / round.

EMOM 35

1. 10-15 push ups
2. 20-25 air squats
3. 30s HS hold
4. 20-30 abmat sit ups
5. 20-25 bw lunges

Työaika 30-40s, lepo vähintään 20s. Pyri pitämään samat toistomäärät koko treenin ajan.

For time:

Accumulate 5 Ring Dead Hang

Every break 30 Double Unders

( 5 - 10 )

A,
For time:
30 Pull-ups
50 Devil Press, 15/10kg
150 Double Unders
Goal: Sub 10 min

B,
3 rounds for quality of:
10 Rower Seat Rollouts
10 Rower Pikes
Double Kettlebell Front Rack Carry, pick load, 15m
Double Kettlebell Front Rack Carry- heavy

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) shoulder press 3x5
2) Rive ja työntö (3+2)x 60%, (3+2)x65%, 5x(2+1)x70%, 2x(2+1)x80%
3) allemeno 4x2x50%
4a) TK 3x3x85%
4b) GHD-vatsat 3x15
4c) korkea boxihyppy esiponnistuksella 3x5

”Seinäpallokyykky”

Kauanko pysyt seinäkyykyssä 20lbs pallon kera? Palloa pidetään käsissä leuan alla maljakyykyn tapaan. Pallo voi olla slam tai medball.