AMRAP15

4-6 pull up/ c2b
6-10 push up/ ring push up
40m heavy double kb front rack walk

Advanced:

AMRAP15

1-2 mu/ bar mu
2-4 hspu
40m heavy double kb front rack walk

Find 10rm back squat. Warm up and the then go for it.

Vinkki: tarkista aiemmin tehty 8rm 2.4.2018 ja tavoittele vähintään samaa kilomäärää.

Cool down:
Kevyttä hölkkää 5-10 min ja sen jälkeen rullaa jalat

Find front squat 1rm. Käytä aikaa tähän hyvin. Tarpeeksi lämmittelysarjoja alle!

Glute Ham Rise w/ Partner

4 x 6

Go Every 2:30

4 x 60s on / 60s off:

1. (weighted) plank hold
2. 30+30s side plank hold

AMRAP 20

10 Toes to Bar / 20 Toes to Post
10 Double Dumbbell Push Jerks 22,5/15kg
20m Double Dumbbell Walking Lunge 22,5/15kg
25/20 Cal. Machine

30 Minutes For Quality :

3 Bar Muscle Ups / 6 Chest to Bar Pull-ups / 9 Pull-ups
8 Incline Dumbbell Bench Press
0:30 Reverse Plank
6 D-Ball Squat

For Time :

Row 1600m/Bike 3200m

100 Dumbell Snatch 22,5/15kg
200 Sit-Ups
300 Walking Lunge´s

Row 1600m/Bike 3200m

Change ergo at start & end.

pk 60min:
5-10min
sledge push/pull
skierg
rowing
airdyne
running
kb tgu
kb farmers walk

For time :

21-15-9

Push Press 50/35kg
Front Squat 50/35kg

Rest 2 minutes

9-15-21

Push Press 50/35kg
Front Squat 50/35kg

CAP 12