TEKNIIKKA
2kb rive+työntö
Tempaus

15min AMRAP
- am.heilautus x 20
- 1/2 tempaus, hidas alas x 10+10
- vaihtopunnerrus x 10
- vaihtosoutu x 10

6min EMOM
- thruster x 12
- abbmat sit up x 20

6min EMOM
- ak. taakse x 20
- jalkojennosto vatsat x 15

For time

• 21 front squats
• 15 box jumps
• 9 strict handstand push-ups

♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box

With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.

Start with a 185-lb barbell for women and a 275-lb barbell for men, and deadlift for as long as possible.

AMRAP 14:00
8 Toes to Bar
10 total Single Arm DB Hang Clean + Press (50/35)
12/9 Cal Row

• Scale T2B reps or movement so the sets go unbroken for the majority of the workout.

3 rounds of:
5 Ring rows
10 DB deadlifts
15 Reverse hypers on box
20 Back extensions
Rest

"Some Fortitude I" (based on Ben Bergeron's Fortitude):

Emom14:
A) 13-15/10-12 cal row
B) 12-15 burpee

Target: work ~50s per minute. Tailor reps/cal accordingly. Today it's okay to breathe very heavy.

Every 2minx5
6+6 db box step ups

lisää vime viikosta (deload)

For time

• 20 shoulder presses
• 200-meter farmers carry
• 30 push presses
• 200-meter farmers carry
• 40 push jerks
• 200-meter farmers carry
• ♀ 95-lb barbell and 35-lb dumbbells
• ♂ 135-lb barbell and 50-lb dumbbells

3 rounds of:
5 slow Dragon flags
10 T2B
15 Ab-wheels
20 AMSU
Rest

Merkkaa omat tuloksesi polkupyöräergometrista