SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

A1) Single-Arm Dumbbell Bench Press:
4 x 5-8

A2) Goblet Lateral Lunge (not alternating):
4 x 5-8

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 8 of 8

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4 Rounds for Times:
10 Toes-to-Bars
20 Push-Ups
30 Sit-Ups
40 Squats

Rest 2 minutes between rounds.

The goal is fast and relatively unbroken rounds. Scale Toes-to-Bars to Hanging Leg or Knee Raises and Pus- Ups to Knee Push-Ups as needed. Don’t fall into the “simple” movement trap, where your start doing Toes-Near-Bars, Pervy Uncle Push-Ups, Hunchback Sit-Ups, and 1/4 Squats. You have 400 opportunities to perform these common movements uncommonly well. Use all 400 of ’em!

Post times and Rx to comments.

For Time:
25-calorie row
25 burpees
25 deadlifts, 80/60 kg.
25 wall-ball
25 ring dips
25 wall-ball
25 deadlifts, 80/60 kg.
25 burpees
25-calorie row

4x6
AHAP

Takakyykky 3x70%, 3x80%, 3+x90%

Choose ONE of the following sports:
Swim (THU): Repeat :30 on, :30 off until form/pace deteriorates
Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates
Run (THU): Repeat :30 on, :30 off until form/pace deteriorates
Row (THU): Repeat :30 on, :30 off until form/pace deteriorates

Post sport, times, and total number of intervals to comments.

Superkids:

2 köysikiipeilyä

3 kierrosta
5 etunojapunnerrusta
7 varpaat tankoon
9 täydellistä kyykkyä

2 köysikiipeilyä

Ninjat:

3 köysikiipeilyä

3 kierrosta
7 etunoja punnerrusta
9 varpaat tankoon
12 täydellistä kyykkyä

3 köysikiipeilyä

oh akk
passthrough
mave

For time
---1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
---Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
---Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps

Rinnalleveto riipusta kyykkyyn! 6 x 3

Korosto ryhdikäs vastaanotto asento ja kyynärpäät ylhäällä!