Sama kuin Sali

5x3 muscleup kumpparilla

PART UN
Everything but Swings KB Complex

KB forward goblet lunge
KB reverse goblet lunge
KB Goblet Squat
KB around the world
KB deadlift

2,4,6,8....

You go, I go. None working partner holds any plank variation. Alternate between each exercise.

PART DEUX
Earn your chocolate eggs

Sprint
Suicide
Ab Wheel

Repeated Effort Chin Ups
30s. Max reps Chin Ups
X amount of Rounds

Monday 23rd July 2018

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 4

A2) Dumbbell Front Rack Step-Ups:
3 x 4

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8

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For Time:
50-40-30-20-10 Double-Unders
21-18-15-12-9 Burpees

Sub 2x Singles for dubs as needed, and to 15 through 3 on the burpees to keep intensity up.

1. Strict Handstand Push-ups
   7 Rounds, Not For Time:
   35 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

2. Deadlift
   Build to a Heavy Set of 8

3. “Napalm”
   2 Rounds For Time:
   10 Bar Muscle-ups
   20 Bar-Facing Burpees
   30 Deadlifts (225/155)
   40 Wallballs (30/20)

4. Aerobic Capacity
   200/150 Calorie Assault Bike
   Males: 20 Calories Easy, 20 Calories Hard
   Females: 15 Calories Easy, 15 Calories Hard

TIRAGE LOURD D'ARRACHE
108% 3*4 REPS

For time:
50 pull-ups
100 sit-ups
50 push-ups
100 squats

3-3-3+ (70%-80%-90%)
3-5 minutos de descanso entre series

10-9-8-7-6-5-4-3-2-1 reps of
back squat
box jump over 24"/20"
deadlift
use same weight for the exercise