"Tabata"

Yleisliike
istumaannousu

EMOM 20

1 minute : 5 TnG Power Snatch
2 minute : 14 Kettlebell Overhead Lunge
3 minute : 15 Toes to Bar
4 minute : Rest

5 rounds
3-5 wall climb or 6-12 SHSPU
16/20 calories of rowing
15-25 american kb swings @24/16kg
rest 3 min bwn rounds

Pull + clean 6x 2x1+1x70%

So 1 pull + 1 clean & repeat twice and repeat for 6

8 rounds

30s ON 30s OFF

KBS 32/24kg
Wall ball 9/6kg
Burpee box jump 60/50cm
Single DB devils press 22,5/15kg

60s rest

Pause back squat 5x8 60-75%

3 x muscle clean + power clean + front squat

3 x power clean + hang squat clean + front squat

3 x squat clean + hang squat clean

*First complex with light weight focusing on the pull and warming up. In the second and third complex you can climb up to heavier weights still focusing on technique. Rest 2-3 minutes between sets.

“Escape from Wonderland”
3 Rounds:
75 DU
50 Air Squats
25/18 Calorie Row
DU Video:

Air Squat Video:

Row Video:

"Painstorm XII"

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

AMRAP 36

24 Single arm dumbbell front rack lunge 22,5/15 kg
8+8 Single arm devils press 22,5/15 kg
36 TTB
21/17 Cal. row
36 Box jumps 24"/20"
12+12 STOH 22,5/kg
24 Burpees