Overhead Squat 1RM or

Technique, build heavy 3 OTD.

In 20 minute.

On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of air squats, rest 10 seconds
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of burpees, rest 10 seconds
20 seconds of shoulder taps (hands stand), rest 10 seconds

Then, 5 rounds of:
20 seconds of dead bugs , rest 10 seconds
20 seconds of knee raise run, rest 10 seconds

For time:

200 Stationary lunge
150 Sit ups
100 Push Ups

Split as Desired. You can move btw. movements as you like.

4 kierrosta aikaa vastaan:

• 400m juoksu
• 50 ilmakyykky

EMOM 10

Even : 10 Bulgarian split squat L
Odd : 10 Bulgarian split squat R

”Bodyweight”

At The Gym version

1.
Hand stand practise
Try out some progressions from the videos

2.
EMOM8
Alternating
1. 15-30 sec wall facing HS hold (as close to wall you can)
2. 10-20 Shoulder Taps (In the handstand or in plank)

3.
EMOM20
1. HSPU / push ups
2. Pistol squat
3. T2B / Hollow Rock
4. Box jump / step up

*Choose reps you can keep for the whole workout. This is more for quality than going hard. Movements does not need to be unbroken.

OR

Anywhere version

1.
Hand stand practise

Try out some progressions from the videos

2.
EMOM8
Alternating
1. 15-30 sec wall facing hs hold (as close to wall you can)
2. 10-20 Shoulder Taps (In the handstand or in plank)

3.
EMOM20
1. HSPU / push ups
2. Pistol squat
3. Hollow rock
4. Chair step up

*Choose reps you can keep for the whole workout. This is more for quality than going hard. Movements does not need to be unbroken.

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24" box, women use 35-lb. dumbbell and 20" box

Time cap: 20 minutes

1) Push Jerk: 9 x 2. Rest 60s-90s
- Build up if technique allows
- From rack

2) Floor Press: Build to a tough set of 6 in 5 sets. Rest 90s.
- medium grip

3a) 1-Arm DB Rows: 3 x 12 ea. No rest.
3b) DB Hammer Curl: 3 x 10. No rest.
3c) Ring Support: 3 x 10-20s. Rest 60s.

25 minutes of:

8-12 Shoulder press@AHAP
10-12 Strict TTB
6 Renagade Rows
:40 Static Squat Hold /w KB`s
10 Barbell roll outs

Upper body push & Pull
3 rds
Strict pull-up 5-10 reps
rest 60 sec
Strict press 5 reps V1
rest 60 sec

L2: weighted pull-up 5 reps

-leukoihin 1-2 toistoa lisää ja pressiin korotus painoon.