A: SL Bulgarian split squat 4set
B: SL/SA posted Dead lifts 2set
C: Jane Fondas 2set
D: FC SL posted calf raises 2set

Hemmaträning

"BEC 50"

5:00 Cardio
AMRAP 3
5 Strict Pull-ups
10+10 Side Crunch
15 Air Squat
5:00 Cardio
AMRAP 3
10 American Swing
10+10 One Arm DL w/ KB

3 rounds:
7 thruster
7 burpee over bar
7 pull ups

3 rounds:
5 thruster
5 burpee over bar
5 pull ups

• switch after full rounds

Rest 2min between sets

3 rounds for time w/ partner, YGIG, divide anyhow:
4 squat clean
8 pull up (assisted/jumping)
16 t2b / kipping knee raise
32 wb
16 t2b / kipping knee raise
8 pull up (assisted/jumping)
- rest 60s between rounds

TC: 20

*Cluster = clean + thruster i.e. every rep starts from the ground. Partners can use different variations / weights of each movement.

6x 5min amrap //2min rest

1. 8/6 cal row + 8 kb high pull

2. 10 db snatch + 5 db over burpee

3. 10m sled pull & push

4. 8/5 cal echo bike + 10 du/ 40 su

5. 10 db cj + 5 box jump/step over

6. 10 box step up + 10 sit up

Tiukka rengas mu 5x2

A) 3 sets for quality of:

12 alt. straddle Z press
6/6 single leg romanian deadlift
30/30” KB suitcase carry

B) AMRAP 15 mins with partner (relay style, so one person completes a full round)

3/3 KB snatch
6 box jump over
9 goblet squat cleans

@24/16 kg

Goal: 10+ rounds

𝗟𝗲𝘃𝗲𝗹 𝟯:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
15 Double Dumbbell Snatches 2*22.5/15 kg (50/35 lbs)
Max Cal Ski Erg

2, For max Cal:
30 m Handstand Walk (4*7.5m) (4*25 feet)
Max Cal Row

𝗟𝗲𝘃𝗲𝗹 𝟮:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
12 Double Dumbbell Snatches 2*15/10 kg (35/20 lbs)
Max Cal Ski Erg

2, For max Cal:
15 m Handstand Walk (2*7.5m) (2*25 feet)
Max Cal Row

𝗟𝗲𝘃𝗲𝗹 𝟭:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
12 Single Dumbbell Snatches 1*15/10 kg (35/20 lbs)
Max Cal Ski Erg

2, For max Cal:
3 Wall Walks
Max Cal Row

For time
21-15-9 Thrusters 43/30kg
15-12-9 C2B Pullups