Bar Muscle-up complex
5 rnds
5 bar muscle-ups
https://vimeo.com/216413837
10 Hollow rocks
https://vimeo.com/175042312
10 arch rocks
https://vimeo.com/175175757
Rest 1:30 Between rounds

Harjoitellaan
-ilmakyykky / 3 x 5 superhidas kyykky

-Etukyykky 3 x 7

2-3 min light cardio
1+1 min calf smash
1+1 min low back / side smash
1 min deep squat hold, move weight ankle to ankle every 10sec
1 min cobra to downdog

Joka alkava min

4 kierrosta.

1. min. 5 etukyykkyä
2. min. 4 valakyykkyä
3. min. 3 tempausta
4. min. 2 köysikiipeilyä
5. min. lepo

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

three rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meter

For Time:

Share the work as needed.

Row 2k

60 Box Jumps (24”/20″)
80 KBS (24/16)
100 Wall Balls (20/14)
80 KBS (24/16)
60 Box Jumps (24”/20″)

400m Farmers walk (24/16) One partner carries both KB at a time, swap as needed.

Choose your partner wisely :)

4-5 rounds

2 bench press
Rest 90 sec
2 pull-ups

Max weight

Friday 13th April 2018

Aerobic Capacity

Run 3 sets of (3 x600m)

Rest 40 second between reps, 5 minutes rest between sets

Alternate A1 / A2

A1. Push press,rest 1:30 before A2
3 x 5 @ 78-83%
1 x 5+ @ 78-83%

A2. Kroc row – 3 to 4 x 6-8/side @ RPE 8-9 (1-2 RIR), Rest 2:00 before A1

– Do your first set @ or around 78%1RM push press, then build up within the percentage range if you can over the remaining sets
– The final set is 6 or more reps @ the same weight or heavier than your previous set