EMOM 40

Machine 1
Machine 2
Machine 1
REST

CHOOSE CALORIES & GO?

All out? Maybe

Pace? If it feels like?

Just go.

3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row @ moderate hard
+
Build up to workout weight on thruster/power snatch
* prep the other movements between sets
+
Once through @ workout pace
8 Thrusters @ workout weight
4 Bar-facing burpees
8 Power snatches @ workout weight
4 Bar-facing burpees
– Rest 0:30 –
200m Row
4 Handstand push-ups
8 Box jump
– Rest 0:30 –
10 Toes-to-rings
500m BikeErg

Run intervals

800m @ 5km pace, rest 3:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

600m @ 3-5km pace, rest 2:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

400m @ 3km pace, rest 1:30
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

200m @ 1 mile pace, rest 1:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

From 60% Of 1 RM to heavy (not max)

6 rounds EMOM style

• 15 cal row
• 15 T2B
• 2 ropeclimbs (1 legless, 1 regular)
• 1 min break

Kesäkauden viikko 3/7.

For time

• ¾-mile run (1,200 meters)

• 16 rounds for time of

  • 8 toes-to-bars
  • 8 burpee box jump-overs

• 47 goblet squats

  • ♀20-inch box and a 53-lb kettlebell
  • ♂24-inch box and a 70-lb kettlebell

• ¾-mile run to commemorate the three out of four SEALs killed on the ground

• 16 rounds to commemorate the 16 service members killed during the rescue attempt

• 8 toes-to-bars to commemorate the eight Night Stalkers

• 8 burpee box jump-overs to commemorate the eight SEALs

• 47 goblet squats for the MH-47 Chinook that was lost

Paloheinä klo 17:15

2-3 rounds, 10 reps each:
- Hollow Rocks
- Alt. Tuck-ups
- Sit-ups
- Leg Lifts
- Toe Touches / Toe Reach Ups
- Straight Leg Hip Lift Crunch
- V-ups
- Windshield Wipers
Rest as needed btw movements

1 minute : 6 Power Cleans
2 minute : 10/8 Cal Bike
3 minute : 1 Rope / 3-5 Strict Pull-Ups
4 minute : 4 Devils Press
5 minute : 10-8 Cal Row
6 minute : 7-10 Burpees
7 minute : Rest