1 Sumo Deadlift High-Pull 35/25 Kg
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings 24/16 Kg
7 Pull-Ups
8 T2B
9 Pistol Squat
10 Double-Unders
11 Burpees
12 OZ Beer or Reps of Bear Complex 35/25Kg

1
2-1
3-2-1
...
...
12-11-10-........-1

Friday 15th June 2018

“Aerobic capacity”

For time:
10 rounds
10 Calories bike
10 Calories rower
100 metres weighted run (with a plate) 10/20kg

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EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

20 hspu
17 power clean
20 t2b
17 deadlift
20 push up
17 kbs
20 pull up
17 burpee

Alkuverryttely: 800m hölkkää + venyttelyt + 400m tavoitevauhdilla.

Lepo 3-5 minuuttia.

8 x 200m 4-7 sekuntia tavoitevauhtia kovempaa. Lepo 1:30.

Lepo 3 min

800m tavoitevauhdilla.

3 rounds
400m run
21x KB Swing 24kg
12x pull up

• 10 reps for time of:
Rope Climb
Seleziona la variante (Standard, Legless, Legless with Vest (9/6Kg)

Deep Creek
2 miles

WT
100 Banded Row
80 Banded Chest Fly
60 Banded Shoulder Press
40 Banded Tricep Push Down
20 Banded Bicep Curl
1 Mile Run
10 Banded Bicep Curl
20 Banded Tricep Push Down
30 Banded Shoulder Press
40 Banded Chest Fly
50 Banded Row

CF

5 Rounds of
5 Pull Ups (ahap)

5 Rounds of
10 Bench Press
20 Kettle Bell Swings

BC
1 Circle Run
20 Sec Pull Up
60 Sec Banded Row
1 Min Mountain Climbers
20 Sec Pull Up
60 Sec Row
1 Min Burpees
20 Sec Pull Up
60 Sec Row

repeat same format for

20 Sec Push Up
60 Sec Banded Fly

20 Sec Shoulder Press
60 Sec Upright Row or Raises

20 Sec Box Dip
60 Sec Press Down

20 Sec Chin Up
60 Sec Banded Curl

WT
5x5
Bench Press
Ring Dip

15-1
Banded Flys
Banded Press Down

CF
Emom 6 Min
3 Front Squat

5 Rounds of
10 Push Press
10 Pull Up

BC
Amrap 6 min
6 Reps of
KB Step Up
KB Goblet Squat
KB Swing

5 Rounds of
5 Push Press
5 Banded Crunch
5 Pull Up
5 Banded Crunch
1 Circle Run