Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

On the Minute Until 120 Reps:

1 min : GHD Sit Ups
2 min : Rest

Complete as Manu GHD`S as possible in one minute, then rest other.

EMOM for 15:00
3 power cleans 135/95
6 front squats
15 dubs/30 singles

*reps should be done unbroken each minute.

*if cannot complete within the minute scale weight first and then reps

In 18 mins complete with partner :
2000m row
remaining time : amrap "cindy"
5 pull up
10 push up
15 squat

REST 4 mins

In 18 mins complete with partner :
2 rounds of:
30 target burpee
30 box jump@60/50cm
30 wall ball@9/6kg
Remaining time : amrap meter row

GOAL: make sure you have about 10 mins work for remaining part in each amrap

W45+: 30kg bar, 14lbs wb, 50cm box
Time cap 13min

Part A:
21 - 15 - 9
Clean (anyhow)
Box jump (6m apart from bar)

Part B (immediately after):
36 - 24 - 12
Wall ball
8 shuttle runs (6m)

Me tehää nyt semmonen

800m juoksu
50 kyykkyä
40 snatch db
30 power clean + push press

800 m juoksu
40 kyykky
30 snatch db
20 power clean+ push press

800m juoksu
30 kyykky
20 snatch db
10 powerclean+ push press

1 min wall sit
20+20 side bend
3+3 one hand over head squats

A,
No-Dip Snatch Balance 5x3

Use the same weight for each set.
Rest as needed between sets.

Use 60% of your 1RM and focus on SPEED under the barbell, but not starting the movement with a dip and drive.

B,
For quality:
Jog, 1 mi
-- then --
AMRAP in 8 mins of:
7 L/7 R Single Arm Kettlebell Swings,24/16kg
5 L/5 R Single Arm Kettlebell Front Squats,
7 L/7 R Single Arm Kettlebell Push Press,
5 L/5 R Single Arm Kettlebell Squat Cleans,
20 Hip Extensions
-- then --
Jog, 1 mi
-- then --
AMRAP in 8 mins of:
3 Toes-to-bars
3 Kipping Pull-ups
3 Bar Muscle-ups
20 AbMat Sit-ups

Goal:
Complete at a RPE of 6/10 and focus on technique and quality of movement.

Log your total reps accumulated for the AMRAP sections.

C,
Russian Twist 20-20-20, using heaviest weight per set
Weighted AbMat Sit-up 10-10-10, using heaviest weight per set
Standing Teapot 20-20-20, using heaviest weight per set

Standing Teapot- 3x10 L/10 R

EMOM5

Clean & jerk 65-75%

4 rounds of Superset!

Half-Kneeling Landmine Press x 10-12 each. Rest 60s.
Close Grip C2B Chin-up x 4-8; 2s hold 3s down. Rest 60s.

Options: Weighted, Bodyweight, Partner or Self-Assisted