Bulgarian Split Squat

5 x ( 6 + 6 ) /w KB´S or DB

Send Off 3:00

STRENGTH PROGRESS 2/13 - MEDIUM WEEK

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WARM UP 2 rounds

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Tempaus

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Työntö

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Kyykkyjä ja vetoja

7 Min AMRAP

1 Power Snatch
1 Overhead Squat
2 C2B Pull Ups
2 Power Snatch
2 Overhead Squats
4 C2B Pull Ups
3 Power Snatch
3 Overhead Squats
6 C2B Pull Ups
etc..
@42.5/35

With partner, split reps (YGIG), for time:

90 sit-ups 15/10kg
50 hang squat snatch 50/35kg
80 lunges 50/35kg
110 slamball 20/15kg
60 front squats 50/35kg
60 power cleans 50/35kg
160 cal row
60 wallball 9/6 kg

TC: 40 min

1. Power clean
2. Front Squat
3. Push Press
4. Bar Over Burbee
5. Pull-ups/C2B
6. Push-ups
7. Wall Balls
8. Single DB-snatch
9. TTB
10. Single DB Thrusters
11. Box jump overs
12. Devils Press

One new movement each round. Round=reps. 1,1+2,1+2+3…

Rx: barbell 60kg, DB 22,5kg, WB 20lbs

Pull Up

5x3 Max Weight Strict Pull Up
Rest 2 mins between sets
- Score total weight moved
- Weight can change each round
- if not able to perform bodyweight perform with bands

Emom 30

1. 8-12 cal soutu
2. 1-2 Rope climb
3. 20 du/40 su
4. 1-3 wall climb
5. 8-12 box jump
6. 8-12 T2B/T2R

For 40 minutes:
90 s bike or ski
10 DB deadlifts
30 m quadruped crawl
90 s run or row
30 double unders
90 s rest

2 front squat + 3 backsquat X 6 e2mom

"12 days of Christmas"
1 squat clean 60/42.5kg
2 burpee box jump 60/50cm
3 s2oh 60/42.5kg
4 c2b
5 box step over (bw)
6 deadlift 60/42.5kg
7 t2b
8 wallball 9/6kg
9 kbs 32/24kg
10 push-up
11 goblet squat 32/24kg
12 cal machine
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc.
Time cap 35 min