5-10 Down Dog to Cobra video
Perfect Stretch video

EMOM 25min
10 clean and jerk 20kg
25 du
25 squat
16 kettlebell snach alt.
Rest

Exercises for core body part

• Plank (10 seconds)
• Side Plank (each side, 10 seconds)
• Dead Bug
• Superman (10 seconds)

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.

3 Rounds

10 Handstand Push Ups
10 Power Clean (60/43)
5 Handstand Push Up Strict
5 Power Clean (60/43)

Time Cap 18'

High knees
Butt kick
Shuffle swings
Toy soldier
Toe touches
Sampson stretch

5 round of
30sec Med ball Cleans
30sec Med ball Push press
30sec Med ball V-ups
30sec Russian Twist
30sec rest

32x 20 on 10off

20 alt. SGL Arm Hang DB Clean and Jerk
15 Wall Balls
10 Burpees

@55/17.5
@12/9

Muscle
Push
Bench Press
Floor Dumbbell Press
Banded Bar Press

Floor Shoulder Press
Dumbbell French Press

Metcon
4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups

Post time to comments.

FWod
Emom 14
Min 1 - 20 jump Rope and 2 Deadlift
Min 2 - 7 push Squats
Min 3 - 4 Hammer Curls and 8 French Press

3 Rounds
10 Box jumps
10 KBS
10 Wallballs
10 Burpees

EMOM 30

1 minute : 1 RDS Macho Man
2 minute : Run 200m

M : 85kg
W : 60kg

(Salin ohjelmoinnissa)

CHEST TO BAR

5-4-4-4-3