4 x 8min EMOM

Choose your cals for the first min and your second movment and rep scheme.

A: 8min EMOM
Odd - BikeERG
Even - ?

B: 8min EMOM
Odd - RowERG
Even - ?

C: 8min EMOM
Odd - Echo Bike
Even - ?

D: 8min EMOM
Odd - SkiERG
Even - ?

Rest 1min between EMOMS

10 min AMRAP:
• 2 Dumbbell Hang Cleans 30/20#
• 2 Burpee Box Jumps 24/20”
• 4 Dumbbell Hang Cleans 30/20#
• 4 Burpee Box Jumps 24/20”
• 6 Dumbbell Hang Cleans 30/20#
• 6 Burpee Box Jumps 24/20”
… continue pattern until time is up.
The dumbbell hang clean is with two (2) dumbbells and into a full squat. Goal: complete the round of 14.

10-8-6-4-2 back squats

Rest 2min between sets

For time :

21-15-9

Calories Bike Erg
Thrusters 42,5kg

TC 6

105 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
15 min easy bike

Workouts of the week 6 hours, x 4
Deload week

5 sets:
1 snatch pull
1 squat snatch

• rakentele päivän laadukkaaseen raskaaseen painoon
• rest 2min
• veto loppuun asti myös kyykkytempauksissa

5x5 / 2-3min

Rest day, total workouts of the week 12 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work -
Upper body strength x 2
Squat - 2450 kg

Gymnastics
MU - 45
BMU -
BFLY - 115
BCTB - 70 (singles)
HSW -

Recovery
Sleep, 8+ hrs/week - 3/7
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2720

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

Optional(8)
E.M.O.M 8-strength/core

Even-5 hang clean and jerks or goblet squats w/dumbbells/barbell/sand bag(moderate weight)

Odd-5 body saws

WRK(27)
WRK 7:00 REST 2:00 x3
20 single arm dumbbell hang to overhead
40 heavy jump rope/jump rope
20 floor bridged tricep extension
40 heavy jump rope/jump rope
20 breakdancers
40 heavy jump rope/jump rope
200m run

Finisher
50 double crunch
1:00 butterfly stretch

See link for breakdancer demo and bodysaw