Hangbar penkki, 1-2 vihreetä kumpparia / puoli, max1
Etunojapunnerrukset @ football bar 100 toistoa (vaihtele otetta)
FacePull 100 toistoa

For Time
100 Double-Unders
10 Chest-to-Bars
20 Toes-to-Bars
30 Deadlifts (155/105 lbs)
40 Push-Ups
50 AbMat Sit-Ups
40 Burpees
30 Box Jumps
20 Push Press (155/105 lbs)
10 Power Cleans (155/105 lbs)
100 Double-Unders

Hang Snatch double daily max

Squat Clean + Push Jerk + Split Jerk daily max

Front Squat x 6 x 6 sets@80%

Metcon (Time)
For time:
20 KB Russian Swing@24/16kg
30 Double Unders
10 Front Rack Box Step-ups@2x20/2x12kg
30 Double Unders
20 KB Snatch@20/16kg
30 Double Unders
10 Double KB Thruster@2x20/2x12kg
30 Double Unders
10 Ring MU's

Metcon (No Measure)
EMOM 8:
Odd: max effort L-sit
Even: max effort Dead hang

ALK: vala kahvis, 5x5

4 RFT:
5 Ring MU's
10 Power Cleans (70/45)
25 Wall Balls (9/6)

Skills:
DU's - Escolhe um nível:
Nível Ninja: 5x75 Unbroken, 15" rest entre sets
Nível Avançado: 6x50 Unbroken, 30" rest entre sets
Nível Intermédio: 7x35 Unbroken , 45" rest entre sets
Principiante: 8x20 Unbroken, 1 min rest entre sets

6’ EMOM alt:
45” Tuck Ups
45” Stability MedBall Plank

Reaktiolähtöjä:

-Päinmakuulta
-Selinmakuulta
-Hernepussin tms. hakua

jne..

Aikaa vastaan

21 burpeeta
21-15-9

-Kyykky
-Punnerrus
-Leuka tai rengassoutu

21 burpeeta

Welcome everyone to the first week of Q.E.S. cycle 1. This platform will be for your workouts and act as a way for athletes to communicate with our staff. You can also send any questions or concerns to Lance@victorcrossfit.com We will post the first week of workouts early so you can take a look at the structure and ask questions before it begins. We look forward to this journey to becoming a better athlete, and congrats on taking the first step!