Amrap 10’ in Teams of 2
Partner A) w/ double KB @24/16
10 m Farmer’s Carry
10 m Front Rack Carry
10 m OH Carry
10 m Farmer’s Carry
Partner B) Plank

‘Outdoor Claudia’
5 rounds for time
20 Am Swing @24/16
400 m Run
Tc: 20 mins

Alkulämmittely ja mobility

Pystypunnerrus progressio

20-15-10-5
Eturäkki askelkyykky
T2b/K2e

Loppuvenyttelyt

Warm up(10)
3rds
20 jax
10 single keg dl
20 heels to rear
10 reverse lunge

WRK(24)
WRK 5:00 REST 1:00 x4
12 dumbbell/barbell/sandbag hang clean
6(10m)shuttle drops
12 dumbbell/barbell/sandbag push press
6(10m) shuttle drops
12 v-ups

Finisher
50 oblique crunch
1:00 samson stretch

strength

Deadlift

10 sets of 5 reps@60% 1RM or 6/7RPE
same weight for all sets

accessory

4 sets
3 heavy rack pulls from above the knee
6 high box jumps

workout

10-8-6-4-2

good mornings
ring pull ups
50m heavy sandbag carry

*perform false grip ring pull ups as a scale up
*not for time

snatch

Advanced: A: 5 sets of 1 halting snatch deadlift to mid thigh + 1 snatch
B: 3*3 front squat
Novice: 5 sets of 1 power snatch into OH squat + 2 OH squats

workout

20 min EMOM
1: 7-12 heavy KB swings
2: 7-12 heavy double KB swings

Amrap 15
20 Kb/Db hang c&j
20 Kb/Db reverse lunge
200m s.a farmer carry

(Kb or Db)

15+15 min AMRAP (total 30 min)

First 15 minutes:
AMRAP
12 snatch 35/25kg
12 push-up
12 v-up
12 push press 35/25kg

Second 15 minutes:
AMRAP
240 m run
24 lunge
240 m run
24 air squat

Result is total reps/rounds

Maastaveto 5x4 (v2)

Warm up
400m row
Then 2 rounds
10 passthroughs
10 DB seated press

Strict press
E2MOM
10-8-6-4-2
Increasing in weight

WOD
3 rounds

4:00 AMRAP
6 cal bike or row
8 wallballs
10 seated DB press

2:00 rest

”The Chief”

5 x 3 min amrap / 1min rest between sets

3 power clean 60/42,5kg
6 push up
9 air squat

*Aloita jokainen amrap rinnallevedoista.
Kirjaa kierrokset ja toistot jokaisesta amrapista erikseen.