A1: 3 x (3min row + 2min bike)

Rest 5 min

A2: 3 x (3min bike + 2min row)

Ergoja voi vaihdella mielen mukaan. Jos mieli tekee, 3min suoritukset voi tehdä kovempaa ja 2min suoritukset active recoverynä).

Open gym normaalisti auki kulkukortin haltijoille. :)

Rest 3min

For time
1000m row
50 cal bike
10 BMU
40 box step over 16kg
10 BMU
50 cal bike
1000m row

A,
OPEN 20.4
For time:
30 box jumps @60/50cm
15 clean and jerks @43/30kg
30 box jumps
15 clean and jerks @61/43kg
30 box jumps
10 clean and jerks @84/
30 single-leg squats
10 clean and jerks 102/65kg
30 single-leg squats
5 clean and jerks @124/79kg
30 single-leg squats
5 clean and jerks @142/93kg

Time cap: 20 minutes

B,
"Jackie"
For time:
Row, 1000 m
50 Thrusters @barbell
30 Pull-ups

Goal:
Set a new benchmark time or shoot for sub 10 mins.

C,
3 rounds for quality of:
3 Glute Bridge Walk Outs
10 GHD Plate Muscle Snatches, pick load
10 Jefferson Curls, pick load
15 Hip extension, pick load

20 MIN AMRAP

• 4 Pullups/ring rows
• 8 Pushups
• 12 Air squats

Strength:

Build up to a heavy 50m farmers carry in 15mins

Workout:

30 min in a team (one player working at once)

Bear complex

1 power clean
1 front squat
1 push press
1 back squat
1 push press
*5

6 min amrap
12 cal bike (or ski/row)
12 wallball 10/6kg

• 90s. Row/Bike

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 60s. Row/Bike

• 2 rds: w/ kb
  6 One leg deadlift (Scale)
  6 OH Reverse lunge + Press
  6 Qoblet squat

• 30s. Row/Bike

• Mobility...

15 squats
5 push ups
25 high knees
7 burpees
10 lunges
7 squats
5 push ups
10 lunges
7 squats
15 squat jumps
1min wall sit
5 push ups
25 high knees