5x65%, 5x75%, 5x85%+

uesday

3 Rounds of

600m Run 2min rest exactly. Score is time for all 3 with rest

Rest 5 Minutes

Metcon: Tabatas!!!! Continuous clock for 12 minutes

Tabata #1

-Hallow Rocks

-Burpees

Tabata #2

-Butterfly sit ups

-Split Jumps

Tabata #3

-suitcase sit ups

-Walking KB Lunges

Score: Time/Reps

Front squat 3RM.

Back Squat
5x5 increasing weight

Then do 5 reps @95% of that max weight
Then 5 reps @90% of max that max weight

Men: 5x30cal / Rest 1min
Women: 5x25cal / Rest 1min

Run for 30 minutes.
Multiple 800m blocks.
This should not be a PR pace. Simply keep it uncomfortable.

1000m Row

20 Front Rack Lunges alt. legs 60/40

60 WallBall Situp (9/6)

20 Front Rack Lunges alt. legs 60/40

1000m Row
(cap. 20 min)

B.
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders

10 kierrosta aikaa vastaan:

• 15cal assault bike
• 15 GHD-istumaannousu

#Skill | 10 x 30” on / 30” off of:

• double unders

#Strength | 5-5-5-5-5 reps of:

• BB front rack bulgarian split squat

#MetCon | 10’ AMRAP of:

• 10 push presses (10 kg)
• 20 single unders
• 10 air squats
• 20 single unders