@ 75/80/85%

3x20min
First and third 20min biking/rowing
Middle 20min intervals

Row 5min ka 1:50 min/500
Rounds 21, 15, 9
Kettleball swing 24kg
Dumbbell snatch 17,5kg per käsi
Wallball
Vatsat kahvakuula nostolla, 20 kg
Rest 3 min.
Row 500 m under 1:40

Alternating EMOM
2 Muscle-Ups
4 Deadlifts
6 High Box Jumps
8 Rounds

30 Wall Ball
80 Double-Unders
20 KB Swings
30 Toes to Bar
50 Walking Lunges
50 Pull-ups
20 Burpees

Training for half

35 + 130 min
Warm up EMOM10
1.Own skill
A. Butterfly pull up practice for 25 min
- Practice sets of 6 - 9 reps x 8

Hard routine
2.Warm up

3.Gymnastics
A. Kipping HSPU practice for 10 min - 4 x 6 reps
B. EMOM8 (for quality): kipping HSPU - 6 6 4 4 4 3 3 3
C. 5 min AMRAP: wall facing HS shoulder taps - 110 reps

4.Weightlifting
A. Warm up for clean
B. Squat clean
3 x 2 x 85 %, 1 x 2 x 80 %, 1 x 2 x 75 %
C. High hang power clean - 3 x 4
40 45 50 kg

5.Conditioning
A. EMOM21:
1) 20 alt. DB snatch @ 35 lbs > 16 reps
2) 10 walking lunges with KB's in farmer's carry, 2 x 24 kg > 2 x 20 kg
3) 10 bbjo, box facing
B. Straight into: 3 RFT:
20 alt. DB snatch @ 35 lbs > 16 reps
10 walking lunges with KB's in farmer's carry 2 x 24 kg > 2 x 20 kg
10 bbjo, box facing
Total time: 29:43
177/192

Wednesday 11th 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 5 of 8

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3 Rounds for Time:
15 Burpee-Box Jumps 24/20
15 Toes to Bars

Post time and Rx to comments.

For time, team effort

200m Run

100 Weighted squats
20 Flutters
50 D-Lifts
20 Flutters
100m Tire J-Thrus
20 Flutters
50m Russian Lunges
20 Flutters

200m Run

C/O 100 Tire Jumps

start @ 60 kg and add 10kg as long as you can and then come back down...

60-70-80-90-100-110-120-110-100-90-80-70-60