10min alkavalla minuutilla

3-6 yleisliike
3-6 thruster 40/30kg

Valitse ylläpidettävä toistomäärä, niin että olet valmis n. 35s sekunnissa tuoreena.

10 Romanian DL 100/70kg
15 banded hamstring curls
90 secs rest

Shoulder Press

6-6-6-6

Go Every 2:30

Metcon (quality)

EMOM for 20 minutes of:
1) 10-15 DB Bench press
2) 10-15 Toes to bar
3) 10-15 HR push-ups
4) 10-15 Ring-rows

Choose light to moderate weights/rep scheme.

Metcon (quality)

In 30 minutes, max cumulative time hanging from a pull-up bar.
*30 Push-ups + 30 DB Snatches, alt. arms everytime you come off the pull-up bar.

Accessory (optional)

Seated banded row
3-4 x 15-20
Banded Lat pull down
3-4 x 15-20

Rest as needed between sets.

Metcon (reps)

With partner AMRAP in 15 minutes of:

P1) Calories bike

P2)
15 Wallball shots 20/14lb
10 Weighted box step-overs 24”/20”

M: 22,5kg DB’s
N: 15kg DB’s

Score: total calories

Accessory:

Barbell sit-ups, 4 x 10
Russian twist, 4 x 20 (10/10)

Sumo deadlift 5 x 2+
AHAFA.

Accessories:
4 rounds:
10/side 1-leg deadlift with one KB.
10-15 strict toes to bar / knee raise
10/side weighted box step-ups
Rest 1 min between sets. AHAFA.

EMOM 15

Minutes 1 - 5 : 3 Clean pull + 3 Hang Power Clean
Minutes 6 - 10 : 2 Hang Power Clean
Minutes 11 - 15 : Clean

Build in Heavy

EMOM x 8

1) 5 snatch 65-75% (of daily)
2) 15-25 sit up

WU 8 x 40s on/20s off
1) echobike
2) row
3) run indoors
4) therapy squat

2min on/30s off x 15
30 sec accessory
Rest of time: echobike/row/run - easy pace

Accessory movements:
1) KB bottom up press R
2) KB bottom up press L
3) Clamshell R
4) Clamshell L
5) Birddog

Flow 5+5+5