EMOM32
1. Row
2. Burpee
3. KB swing
4. Rest

*Perus hikitreeni, päätä toistomäärät fiiliksen mukaan.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We are doing the 3 round version today, and AirDyne instead of Rowing.

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
AirDyne: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the AirDyne where each calorie is one point.

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

5 rounds + 12 box jumps

I'm in SD. Thrusters were the hardest part.

Back squat
12x2 @ 185#

Sumo Deadlift
2-2-2-2-2
225,275,295,295

Push Press
3-3-3-3-3
135,,155,175,185,185

AMRAP 18′
1st round 2 reps
2nd round 4 reps
3th round 6 reps
Etc… Of
Goblet Squats 16 kg
(Ring) Push Ups

8rounds + 18 goblat squats + 9 push ups

PM: 145 min
WU for 15 min

1.BCTB
- BFLY x 30
- BCTB x 30 (singles)

2.Bench press
5x8x70 %
- New set every 3 minutes
- 38.5 kg

3.Conditioning
From tuesday 29.12.2020:
A. AMRAP7
12/9 cal Assault bike
15 Chest to bar > butterfly pull ups
21 DU
Reps: 3 rounds + 2 cal AB

Rest 5

B. AMRAP7
12/9 cal Ski
15 Toes to bar
21 DU
Reps: 2 rounds + 13 TTB

4.Accessory
A. Shoulder press 4 x 8
- 28 kg
B. Bicep curls
- 3 x 15 kg

5 rounds

7 man makers 2x 12.5kg db
7 squat cleans 2x 12.5kg db
7 clean & jerks 2x 12.5kg db
7 burpees
7 thrusters 2x12.5kg db
7 push ups
50m bear walk

Tabata (20/10s 2x)
1. Jumping Jacks
2. Quick step
3. Pogo
4. High knees

Emom 20min
1. OH Press x3
2. Deadlift x5

center- work- home

EMOM rmu