8:30AM Monday class added to schedule for the months of November and December

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg

3 rounds for time of

. 15 inverted burpees (supine to handstand)
- 1,000-m row
- 15 burpees over the rower

Hyvää Huomenta @ SSB 3x5x80% ("kevyt")
Sumo-kyykky 5x5 (ota ylileveä asento, ei tarvitse päästä syvyyteen, käytä keskiraskasta painoa)
Reverse Hypers 3x20

5 AMRAP
10 goblet squats
10 burpees over KB

AFAP
50 box jumps 24"/20"
50 jumping pull ups
50 KB swings @16/8
50 lunges
50 knee to elbow
50 push presses @20/15
50 back extensions
50 wall ball shots @9/6
50 burpees
50 double unders

Feel free to add another 3mins if you feel you need the added time to get sweaty and breathing well.
EMOM x 12mins
1st - 5 Broad Jumps (jump for distance each rep)
2nd - 12 Russian Kettlebell Swings (moderate to heavy weight)
3rd - Row 35sec @ Moderate Effort

STRENGTH:

EMOM 12

odd : 3x Front Squat
even: 6x Back Squat

WOD :

AMRAP 3

18x OHS
18x Lateral Burpees OTB
In remaining time max cal C2/AB

REST 3 MIN

AMRAP 3

15x OHS
15x Lateral Burpees OTB
In remaining time max cal C2/AB

REST 3 MIN

AMRAP 3

12 cal C2/AB
12x OHS
In remaining time max Lateral Burpees OTB

REST 3 MIN

AMRAP 3

9 cal C2/AB
9x OHS
In remaining time max Lateral Burpees OTB

For time:

• 95-lb. thrusters, 30 reps
• 20 GHD sit-ups
• 400-meter run
• 115-lb. thrusters, 20 reps
• 30 GHD sit-ups
• 400-meter run
• 135-lb. thrusters, 10 reps
• 40 GHD sit-ups
• 400-meter run

Lämmittely ja mobility

Roikunta haaste

12min AMRAP
100m juoksu
6 istumaannousua
6 rengassoutua

Selän ojennus tabata

Loppuvenyttelyt