Wednesday 18th July 2018

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 6

A2) 3-Point Dumbbell Row:
3 x 6

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8

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AMRAP 12 Minutes:
24 Double-Unders
12 Alternating Dumbbell Snatches 50/35
6 Bar Muscle-Ups

Scale the dumbbell to be able to complete most rounds unbroken. Sub 2x Singles for Dubs and Chest-to-Bar Pull Ups or Jumping Bar Muscle-Ups as needed.

Post round, reps, and Rx to comments.

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Complete as many rounds as possible in 20 minutes of:
135 pound Bench press, 21 reps
alternating rounds of 21 pullups/21 situps

• 10 Min AMRAP of:
BB Overhead Squats (40/30Kg) 4 reps
Strict Deficit Handstand Push Ups (10/5 cm) 1 rep
BB Overhead Squats 6 reps
Strict Deficit Handstand Push Ups (10/5 cm) 2 reps
BB Overhead Squats 8 reps
Strict Deficit Handstand Push Ups (10/5 cm) 3 reps
Etc.

3x15 Ring push-up

1. Conditioning 3 Rounds For Time: 500 Meter Air Runner 21 Power Cleans (115/80) 12 Bar Muscle-ups

Rest 15 Minutes

1. Conditioning For Time: Buy In: 75/50 Calorie Row Then, 3 Rounds: 100 Double Unders 30 GHD Sit-Ups 10 D-Ball Cleans (150/100)

Rest 15 Minutes

1. Conditioning For Time: 27-21-15-9 Calorie Ski Erg Toes to Bar

Tempaus

5 x 1, 2 sek pito kyykyssä

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

60 Min of:
Row @ 60/70% MHR