CONDITIONING

“Deck of Cards with a twist”

You need a deck of cards for this one.

This is a 52min workout. Flip a card from the deck on the minute and do the number of reps as needed. Rest the remaining time.

Jacks = 11
Queens = 12
Kings = 13
Aces = 14

Hearts = Bar over Burpees (lateral)
Spades = TTB
Clubs = Thrusters 40/30kg
Diamonds = C2B/Pull-Ups

RPE 3-4

If you flip 7 of hearts you have to do 7 bar over burpees. If you flip Queen of Clubs you have to do 12 thrusters…

Power Snatch Double. Drop and Go. (3/3)

EMOM x9

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+

Add 2,5-5% compared to last week.

"Bloody Chipper"

For time:
Walk like the Dead: 10 Wall Walks
Grave Burster: 45 Burpees
Brain Toss: 60 Wall Balls
Blood on the Bar: 45 TTB
Haul off the Dead: 30 Hang Cleans (60/40kg)
Skull Crushers: 30 Split jumps

For time :

8 Power Snatch 60/42,5kg
40 Double Unders
5 Bar Muscle-Ups
8 Power Snatch 60/42,5kg
40 Double Unders
10 Chest To Bar Pull-Ups
8 Power Snatch 60/42,5kg
15 Pull-Ups

TC 10

E2M x 6
1 power clean + 2 hang squat clean @70-80% of 1RM clean

Huom! Sarjat voi tehdä nousevalla painolla. Valitse prosentti päivän fiiliksen mukaan. Nostot pitää olla teknisiä!

(2 x Clean High pull + Power Clean) x 7@50%

Every 1:30

Deficit Deadlift 5x8@moderate weight.

(20/15kg plate under feet)

5 RFT
20 air squat
20 sit ups
20 HR push ups

Quality for 20 minutes:

15 strict toes to bar/leg raise
8-12 pendlay row@moderate weight
10 american swing 32/24kg

8 min Amrap
3-6-9-12. . .
Front squat 60/45kg
Bar Facing Burpees