Nousevilla painoilla

Front squat - 18-24 @ 78-82%, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible

🌸🍓🫐🍊🌸

For time :

25-20-15-10-5 American Kettlebell Swing 32/24kg
500-400-300-200-100 Meter Ski
10-8-6-4-2 Bar Muscle Ups

TC 20

Chest/Back

Warm up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushups

Amrap 5’
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 sets
10 Dumbbell Bench Press 2x20kg
10 Pullups (kipping, strict)
-3:00 rest-

Amrap 5'
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 Sets
10 Shoulder Press (empty barbell or minimal weight)
10 Bent Over Row (same weight)
-3:00 rest-

Amrap 5’
15 Cal Row/Bike
15 Pushups

For time:

3 rounds:
10 Handstand push-ups
20 Toes-to-bars
2 rounds:
10 Strict handstand push-ups
5 Rope climbs,15 feet
1 round:
10 Chest-to-wall handstand push-ups
20 Ring muscle-ups

Time cap: 15 minutes (You can ignore the time cap as wanted if think you can finish the workout)

Rear foot elevated split squat

3 x 6-10/side @ 2 RIR, rest 3:00 between sets

3 Rounds :

1:30 Cardio
10m Bearwalk
10 Scorpion
10 Elbows Rotations
5 Box Jumps

Floating clean pull

3 to 4 x 5 @ 80-90%1RM clean, go every 2:30-3:00

• Note that the barbell doesn’t touch the floor between the repetitions on the floating clean pull – This is a high tension movement that will strengthen your posture on the pull and reinforce the proper pulling position from the floor (IF you do the drill correctly).

Every 4:30 x 6
200m Skillmill Run
250/200m Row
250/200m Ski
15/12cal Assault Bike
- choose only 3 machines per round