WU

X-rounds
Juoksua
Burpeita
Erilaisia kyykkyjä, kantoja ja muita hauskoja juttuja

6 rnds for time
1 rnd Cindy
20m shuttle run
30 DU

T.C.: 12'

3x3min ON: 2 min OFF

Buy in: 2 rounds of
50 DU/75 SU
15 GHD sit-ups/15 sit-ups

Max rep rope climb/kipping pull-ups

5 kierrosta

Supersetit
Lonkan ojennus taljassa 10 x jalka-> nouseva paino
8 pistoolikyykkyä lisäpainolla
2 min lepo

Bear complex 5 x 3 nuoseva paino
Power clean/front squat/push press/ back squat/push press
2 min lepo

5 x
Hang power clean x 4 + push press x 5 nouseva paino
2 min lepo

Loppuun 20 min venyttely

Voit myös tehä eka voimat ja sit metconin

Conditioning

EMOM 40:

Min 1-2: 24 Cal Row
Min 3: 25 WB / 20 DB Snatch @35lbs (alternating each round)
Min 4: AMRAP: Burpee Box Jump Overs
Min 5: Rest

Gymnastic Strength

EMOM 10:

1: 8-10 Strict Pull Up
2: 10 Bench press (1-2 RIR)

-rest 5min-

EMOM 10:

1: 15 Legs Elevated Ring Row
2: 15-20 Ring Push Up

Optional Accessories

A) 4 Rounds For Quality:

• 15 Banded GHD Hip Ext.
• 10/10 KB Side Bend
• 30/30s Weighted Side Plank

B) 3-4 Rounds For Quality:

• 10-15 Bent Over Plate Reverse Fly
• 10-15 Banded Face Pull

For time

• 30 toes-to-bars
• 20 lateral burpees over the dumbbell
• 10 alternating dumbbell snatches
• 24 toes-to-bars
• 16 lateral burpees over the dumbbell
• 8 alternating dumbbell snatches
• 18 toes-to-bars
• 12 lateral burpees over the dumbbell
• 6 alternating dumbbell snatches

5:00 BikeErg
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch
+
3-2-1
Snatches @ workout weight
Wall walks

ATPF WEEK 33 Day 1

WEIGHTLIFTING (1/1):
E90sec x7:
Power Snatch + Squat Snatch
DnG. Work up to a heavy double of the day.

Death by:

EMOM

Odd= Macho man

60/40kg

3 Clean
3 Front squat
3 Jerk

Even= Cindy

5 Pull-up
10 Push-up
15 Squat

-----‐-----------------------

Plank until last athlete of group fails a round.

For time

• 1 minute of wall-ball shots
• 1 minute of sumo deadlift high pulls
• 1 minute of box jumps
• 1 minute of push presses
• 1 minute of rowing calories
• Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box