Conditioning
Teams of 3:
For Time (30 Minute Cap):
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

Or…

Individually:
For Time (30 Minute Cap):
21/15 Calorie Assault Bike, 21 Power Snatches, 21 Thrusters (75/55)
21/15 Calorie Assault Bike, 18 Power Snatches, 18 Thrusters (95/65)
21/15 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (115/80)
21/15 Calorie Assault Bike, 12 Power Snatches, 12 Thrusters (135/95)
21/15 Calorie Assault Bike, 9 Power Snatches, 9 Thrusters (155/105)

Alkulämmittely leikkiä ja mobility

Vatsajumppaa

20/10 x5
Burpee
Rapu
Askelkyykky
Tasapaino
Roikunta

Loppuvenyttelyt

AMRAP 4min
3-6-9-12...
wall ball shot @9/6
pull up
REST 2min

AMRAP 4min
2-4-6-8...
single leg squat
toes to bar
REST 2min

AMRAP 4min
3-6-9-12...
ring dip
push up

10-5-5-3-3-3-1-1-1

3 kierrosta:
20 x Kahvakuulatempaus
2 x sprintti rigin ympäri

10 Minutes:

5 Minutes KB Snatch Right (16 kg)

5 Minutes KB Snatch Left (16 kg)

Note: Try to maintain 16-20 reps per minute. Watch the clock, pace yourself, be efficient and “rest” on top.

You go, I go

Back Squat + Deadlift, use approximately 60 % of your 1 RM back squat and deadlift

1 rep + 1 rep
2 reps + 2 reps
3 reps + 3 reps
4 reps + 4 reps
.
.
10 reps + 10 reps
9 reps + 9 reps
8 reps + 8 reps
.
.
1 rep + rep

This is a pyramid workout with a partner. Partner A does 1 back squat + 1 deadlift, while partner B rests. Then partner B does 1 back squat + 1 deadlift, while partner A rests.. then go on until 10 + 10, then start to go back to 1 + 1.

Partners use 1 barbell on the rack for squat and 1 barbell on floor for the deadlift. If you have different weights, you have to load + deload the barbells accordingly.

The result is total KGS lifted that day by the team !

Harjoitellaan etukyykky

5 x 7

Pidetään pieni pallo (4 lbs) pyllyn alla, palloa saa vain hipaista pyllyllä!

10 min EMOM

Every odd min 2 x power snatch, 70 % of 1 RM
Every even min max DU

The result is the number of DU's

A: Snatch pull+ hip squat snatch + squat snatch @75-80% of squat snatch 5x2
B: Hip squat clean + Hang squat clean + push jerk
C:Front squat @75 % 5x4 T.: 42x1 Emom 10min