5RFT

• 10 Deadlifts 2x40kg KB
• 10m farmerwalk 2x40kg KB
• 10 Very Strict Pullups
• 10m farmerwalk 2x40kg KB
• 20 atomic situps

15 EMOM
Etabler 1 vellykket snatch hvert minut og stig i vægt hver gang.
start på 65%

120 min

1.Skill for 60 min
- Progressions
- Ring muscle ups 6 x 1 + 7 x 2 reps = 20 reps

2.ATP workout

Shoulder Press Lift-9

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

Count Total reps from all exercises.

Plus 800M run

Results: Shoulder Press -- only did 3 reps of 50 pounds and then afterwards realized I should have done 40 pounds. I'll blame it on not being a morning person! I got 286 for total reps, which I was happy with. I used the blue band for pull-up and did push ups on my knees. Afterwards, I ran 800M just cause.

3*
20* Jumping Jack
5* Inch Worm
10* BB Thruster
30" Side plank R/L

AMRAP 5'
50* DU
10* Thruster 30/20kg
3' Rest

AMRAP 5'
40* DU
8* Thruster 40/25kg
3' Rest

AMRAP 5'
30* DU
6* Thruster 50/30kg

3*
1' HS Hold
1' Hang on Bar
10* Single Leg KB DL R/L
10* Single Arm KB Press R/L

2-3sets:

15-20 GHD hip extension
15 cyclist squat

Strict weighted pull-ups

5x

30s sprint
40% ring mu ub
90s rest

Warm Up
Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn.
then
2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
Single leg RDL
Reverse Lunge
DB Snatch
Half Kneeling press
Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
rest 1 min bwn round

Lepoja/huoltoja