Build to days 8RM Bench Press

Päivän raskas ykkönen tempaus

Warm up
Row 24/30cal

Amrap 10min
10 kb swings
10 goblets
10 kb lunges
10m KB OH walk L
10m KB OH walk R
5 strict pull-ups

Gymnastics EMOM 28
1 Rope climb
2 RMu/BMu
3 High box jumps
6 HSPU
8 alt pistols
10m HSW
1min rest

RX
For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (61/102 kg)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
– Score is the time it takes for both athletes to complete the workout.

INTERMEDIATE
For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (47/70 kg)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout.

BEGINNER
For time with a partner:
750-m row
25 alternating reverse lunges
15 DB hang power cleans (5/10 kg)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout

VOIMA 3x
5 Maastavetoa v2
8 Renegaderow

3x2min ON 2min OFF
5 Rengassoutua
5 Ilmakyykkyä
Loppuaika konetta

60min amrap:
Pyörä 1000m
Juoksu 400m
Hiihto 400m

7 x 7min.
1000m Bike
500m Row
12 Push up
20 Sit up

Partner WOD

AMRAP 16 minutes (Waterfall style)
12 Wall ball (6/4 kg, Rx+: 9/6 kg)
12 Goblet reverse lunge (16/10, kg, Rx+: 24/16 kg, Rx++: 32/24 kg)
12 Hang dumbbell snatch (15/10 kg, Rx+: 22,5/15 kg)
12 Incline push-up (Rx+: push-up, Rx++: kipping HSPU)
12 Calories

-Rest 3 minutes-

For time (You go, I go)
50 Sandbag/D ball clean to shoulder
At the start and every minute complete 5 syncro burpee.
* Pick a weight you can do 3-5 reps in a row with.

Part 1 target: 5+ rounds.
Part 2 time cap: 10 minutes.

For Time
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-Ups
10 Burpees
10 Pull-Ups
10 Burpees
20 Push-Ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

clean & jerk practice, then up to heavy

6' AMRAP
12 KB swing @20/12kg
9 KB thruster
6/6 russian twist