AMRAP 18

16 Push-Ups
20 Sit-Ups
30 Air Squats
200m Run

4min On/2min Off X4

Alternating A&B:

A:
8x DDB Box Step Up
6x Devils press
20x DU / 30x SU

B:
15x Wall Ball
12x V-Up
9/6x Row (cal)

OH squat 5 RM (from ground)

a ) Main strength /push-pull/
Week2

5 supersets
6-8 Barbell strict press@mod.
6-8 (feet elevated) Ring row

— try to increase loads slightly from previous week

b ) Accessory strength /back-arms/

3 sets
8-10 DB pull over on bench@mod-heavy
10-12 Banded lat pull down

3 sets
8-10 Back supported DB biceps curl@light-mod.
10-12 DB bent over triceps extension
@light

c ) ‘Pump sesh’

For time
In Teams of 2 (You go I go style)
80 Partner anchored Sit up
40 Crush grip floor press@mod-heavy
20 (Partner assisted) Chin up

hip & spine mobility

partner assisted pancake stretch "3x20"" hold"

push up pos. one legged hip CARs 4x3/3

Copenhagen plank arm raises 3x8/8 (optionally w. 2.5kg plate)

half kneeling KB bottom up press & windmill 4x6/6

reverse hypers on bench 4x8

EMOM x 8-12

1) machine
2) 5 snatch pull + 5 muscle snatch+ 5 power snatch
3) machine
4) 5 snatch grip press + 5 snatch grip push press + 5 snatch balance

Strength:
A, 5x5
Seated Barbell Good Morning @build up

B,
3 Sets:
Seated KB Leg Extension x 10 /10
Banded Glute Bridge x12-15

C,
In Teams of 2 (YGIG)
3:00 for max rep
Burpee Box Get Over @100/120 cm
Medball Squat Clean @6/9
KB Front Rack Walking Lunges @2x16/20
DU

Warm Up
2 rounds
1.5 min cardio
20 slow cossack squats
5 banded pass through + 10 band pull aparts
10/10 standing trunk twits

Strenght
Overhead Squat with barbell, 3x8 reps @moderate weights
rest 1.5-2.5 min bwn sets
Dumbbell Squat Snatch / low catch power snatch 3x5+5 reps @moderate weights
rest 1.5-2.5 min

Metcon
20 minutes of easy/mod pace cardio
perform 10-12 weighted box step up @rx db every 4 minutes. (4,8,12,16 total 4 times)
voit vetää 10 min ajan yhtä laitetta ja toisen 10 min vaihtaa päittäin kaverin kanssa.

Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC40min

For time:

200m Run
1000m Ski
200m Run
30m Burpee broad jump
200m Run
1000m Row
200m Run
40m KB Farmers carry
200m Run
30m Weighted lunges
200m Run
50 WB