Band Stability Adductor Plank Walk: 3 x 8-10 each. Rest 60s.

AMRAP 15:00
15 Cal Bike/Row/Ski
40m each Single Arm Farmer Carry
15 Cal Bike/Row/Ski
50/30 Push-ups (scale to complete in 3 'easy' sets)
15 Cal Bike/Row/Ski
50 Hollow Rocks

Power Clean + Hang Power Clean
Build to a heavy 1 + 1 over 6 sets. Rest 2:00
-Aim to match or improve on last week
Option: Technique work sets of 3 Clean Deadlifts + 3 Hang Power Clean

20 Min AMRAP

5 DBL DB Devil Press
10 Box Jump Over Overs
15 Wall Balls
20/15 Cal Row

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@22.5/15 kg
@70/60cm
@9/6 kg

A,
Goblet Squat 20

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a weight you can do for a 20 rep max set with unbroken, consecutive reps, no rest/pause at the bottom or top.

Goal to build up to is using 1/2 your body weight for all 20 reps!

B,
3 rounds for quality of:
10 Tempo Bench Press, pick load
15 Hanging Leg Raises
Double Kettlebell Front Rack Carry, pick load, 30m
200 Single Unders
Tempo Bench Press- 3 secs down and up

Complete at RPE 6-7/10.

C,
3 rounds for quality of:
Plank Hold, 20 secs
See-Saw Plank, 15 secs
Plank Jack, 10 secs

10 Rounds For Time:
15/12 Calorie Row
15 Wallballs (20/14)

Rest 1 Minute Between Rounds”

Kilos (9/6)

3 rounds:
10 pull up/ring row
10 push up
20 one leg V-up
-rest as needed-

Kevennyksen aika eli deload viikkoa. Mene fiiliksellä viikon treenit :)

Every 2 min for 12 min, 6 sets.
Todella leveä ote ja todella kapea ote.
Aloita leveästä otteesta.
5+5 @72%
4+4 @77%
3+3 @82%
5+5 @75%
4+4 @80%
3+3 @85%

For time

Run 400m
7 HSPU + 7 OHS
Run
7 HSPU + 14 Thrusters
Run
7 HSPU + 21 Power Snatch
Run
7 HSPU + 28 Clean & jerk
Run
7 HSPU + 35 Toes-to-bar

Rx weight 42.5/30 kg