60min kestävyystreeni. Vuorotellen soutu ja rynkkypyörä 15min erissä.

12 min EMOM

Odd: 1-3x ropeclimb (legless)
Even: 3-7 ring dip

Clean pull 4 x 3

EMOM 9

minutes 1 - 3 : 6 pull ups
minutes 4 - 6 : 9 pull ups
minutes 7 - 9 : 12 pull ups

....We will meet "Fran" soon...

How did it Go?

Midline Conditioning
Not Fot Time:
50-40-30-20-10:
AbMat Sit-Ups
Hip Extensions

Lämmittely leikkiä ja mobility

Kuppi ja kaaripito tabata

Team tai pareittain:
1000m soutu tai hiihto
40 kyykkyä
40 boxin ylitystä
40 punnerrusta
40 vuorikiipeilijää

Loppuvenyttelyt

https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

• 18 Min EMOM of:
Odd Min BB Back Squats 90% of 5 @ 9 RPE 3 reps Use load of 5 @ 8 RPE of this week
Even Min Strict Ring Muscle Ups 2-4 reps

Strength
3 Rounds of:
Front Squat x5
Chinese Row x12
Hollow Rock x20

then 5 rounds of:
BB Strict Overhead Press x5
KB Swing x20
Burpees x8
Do 1 round AFAP then rest ~1min

Don't rush through the rounds. Take your time and rest approx 1min after each round

Wednesday 20th June 2018

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

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AMRAP 18 Minutes:
60 Double-Unders
30 Russian Kettlebell Swings
10 Handstand Push-Ups

Sub 120 Single-Unders for Dubs as needed. Choose a medium-weight kettelbell that you can swing for 30 unbroken reps when fresh. Scale range of motion on the Handstand Push-Ups to up to 2 AbMats, or reduce some volume to as few as 5. Sub Box Piked Handstand Push-Ups or Hand Release Push-Ups as needed. The goal is to keep moving with minimal rest at a moderate pace throughout the 18 minutes.

Post rounds, reps, and Rx to comment