Every Minute On The Minute

5 Front Squats, 70/50 kg for 2 minutes

4 Front Squats, 80/60 kg for 2 minutes

3 Front Squats, 90/70 kg for 2 minutes

2 Front Squats,100/75 kg for 2 minutes

1 Front Squat,110/80 kg for 2 minute

All together, this workout takes 10 min.

Your result is the sum kg you have lifted.

7 x 3 tempausta, 2.5 kg.

Treeni 2
Warm Up
3 rounds
1 min cardio
5-10 hr push ups
15 banded face pulls
10 toe up RDL

Strenght
Bench Press 5x10 reps @50-55-3x60%
rest 2-2.5 min
Strict Chin Ups
emom 5 : 4-7 reps

Metcon
4 rounds for time with partner
30/24 cal row or 25/20 cal air bike
20 power cleans @35/50kg
you go, I go!

Strength / Skill:
- 1x20 Back Squats (5% increase from last week)

WOD:
- 4x500M Row for time (record each time)
- 3x10 GHD Back Extensions
- 4x50m Farmer's Carry
Note: Rotate between each exercise (500M Row, Back Extension, Farmer's Carry ...rinse and repeat)

Post:
-100 Double Unders
Note: Continue DU work. Work to increase consecutive DU or work to get DU. Work up to 100 DU.

1 Min DU
1 Min Row (60%)

Sore is DU per Min

Row
5 x 750m
Rest 45 seconds between the sets. Try to maintain the same pace through out the whole workout. Go easy!

3x supersets:
-4 x shoulder press (heavy)
-6 x weighted(if possible) chin-ups
*rest 2min between supersets

4 kierrosta aikaa vastaan

6 PEP
12 vauhtipunnerrusta
24 DU

for quality:
3 rounds:
20 hollow rock
20 supermans
5+5 pistol squat
6 forward rolls
6 backward rolls

kolmen kierroksen jälkeen, tee loppuaika kevyttä ja palauttavaa aerobista

1. Ring Muscle-Up Test
   Max Set
   1 attempt

2. Conditioning
   AMRAP 18:
   18 Calorie Row
   15 Wall Balls (20/14)
   12 Dumbbell Snatches (50/35)
   9 Toes to Bar

3. Pause Overhead Squat
   Build to a Moderate Single
   3 second pause

4. Squat Snatch
   On the Minute x 12 (3 Rounds)
   Minute 1 – 3 Reps @ 70%
   Minute 2 – 2 Reps @ 75%
   Minute 3 – 1 Rep @ 80%
   Minute 4 – Rest

5. Back Squat
   2 Rounds:
   7 Reps @ 72%
   5 Reps @ 76%
   3 Reps @ 80%
   Rest 2:00 between each set of squats