Tempauksen harjoittelua

Every 5:00 for 5 rounds
400m run
10 thrusters 95/65
10 lateral bar burpees

*rest remainder of 5 min
* scale for run would be 500m row
*pick a thruster weight to do all reps unbroken
*score is how much remaining time you had combined over the 5 rounds. For example if you finished in 4:30 your score for that round would be 0:30.

*Agilityjuttuja

*Riveriipusta + maasta etsi päivän painavin

15 Min EMOM of:
1st Min
Weighted Ring Push Ups 8-12 reps
2nd Min
Weighted Strict Chin Ups 4-6 reps
3rd Min
MB GHD Sit Ups (9Kg) 10 reps

30 MIN AMRAP

Use a single handed weight of your choice for the workout, like Dumbbell, kettlebell

• 5/5/5/5/5/5.... Burpees
• 5/10/15/20/25.... Alternating hang clean and jerks
• 5/10/15/20/25.... OH walking lunges

Alternate Hands as you want during the lunges

6 x 5 e2om

Condy 5’EMOM with a twist

5 Power Clean 50-80% max 1RM
10 Push up
15 Air Squat

Try to push each round between 40-50sec.
You can add rounds by feel.

20 min
2 min run/1 min walk

60 min
Massage

Clean 3x1

4 rounds 20s ON 40s OFF:
1) Bottom of OHS
2) Bottom of Push-Up (chest off the floor)
3) Top of GHD Hip Extension
4) Hollow hold