1000m Row
50 KB Swings
30 Toes to Bar

A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)

30 min cardio *gåtur
30 min langrenn
30 min snømåking

21 ohs @42,5kg
42 pull ups
15 ohs
30 pull ups
9 ohs
18 pull ups

for time

1-10 of:
KB Goblet Squat
Slamball Overhead Slam
Abmat Situp
KB Swing
Slamball Throw
30 sec bar hang

30 min cardio *gåtur
60 min snømåking

5 kierrosta:

• 40cal SkiErg
• 15 selänojennus selkäpenkissä
• 15 ghd-istumaannousu
• 40m/40m 1-käden farmarikävely@ahap

Vaikka harjoituksen tulos on aikaa vastaan, keskity laatuun. Hiihdä kovaa ja tee muut liikkeet huolellisesti. Farmarikävelyn voit tehdä hitaasti kävellen.

3 Cleans (225/155)
200-meter sprint
20 Single Arm Snatches (50/35)
Rest 2 minutes
5 Rounds

3 x 10

Total 105 min
3 sets of:
200 m row, 2 wall climb, 10 goblet squat 12 kg
mobility

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes
30 30 32.5 35 35

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

From Invictus August 27 2014:
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs) > not unbroken
Minute 2 – 10 Toes to Bar > 5 x 10, 5 x 6
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″) > 6

Avg/max HR 182/189