Warm-up:

3:00 min light bike
3:00 min light row

Right into
3x
1:00 min bike @ 80% Watt
10 Staright legged deadlifts with dumbbells
5+5 Samson lunges

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Bike workout

“As many reps as possible” in 50:00 minutes of:

Bike erg 5:00 min @ 75-80% watts
500m row
30m Walking lunges

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Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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Warm-up:

3x
15/12 Ski erg
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
20 Starfish crunches
20 Plate hops

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Shoulder press
6 x 2 @ 90% of last week 2RM

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Metcon:

5 Rounds for time:
25/20 Calories ski erg
10-8-6-4-2 Squat cleans @ 50% (Clean 1 rep max)
50 Double-unders

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Bonus:

Banded pull-ups 6 x 12
5 sets of 10+10 1-Arm behind the neck tricep extensions
5 sets of 10 Reverse hypers

Core:
3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

Shoulder press 3x6 reps, then max @ 90%

LEVÄTÄÄN JA HUOLLETAAN.

“Thrusters met Prowler and
Farmer”

12min AMRAP:
6 Thruster
20m Prowler Push (10+10m)
20m KB Farmers Carry (10+10m)

RPE 4 to 5

Loadings:
Thrusters:
Rxd: 70/45kg, Masters: 50/35kg,
Tailored: 40/30kg

Prowler: medium loading, should
be able to go non-stop

Farmers Carry:
Rxd 32/24kg,
Masters: 32/24kg,
Tailored 24/16kg

4 kierrosta 1min/piste, kierroksen perään 1min tauko
A) Airbike
B) Wall ball
C) Skierg
D) Push-up
E) rest

Tavoite saada saman verran kaloreita/toistoja koka kierroksella

Alternate between A&B for 5
rounds, rest 1-2min between
movements.

A) 3 Bench Press.
B) 6 Prone KB/DB Row, tempo
30X2 (3sec negative, explosive
up, 2sec hold at the top)

RPE 4+
Add 2,5-5%or 1-2 reps compared
to last week

Back squat
10x50%
8x60%
6x70%
4x80%
2x90%

Front squat
5x5 at 70%

AMRAP 12 min ( 3 x 4 min. settiä)

10 viivajuoksu + lattian kosketus
4 hang snatch / 15 kg BB
Wall ball / 9 kg ( loppuaika ~ 9 toistoa)

2 min. treeniaikaa, 2 min. taukoa ennen uutta settiä

Bench press 3x3, 2x10