Strength Workout

• Overhead Squat 5-5-5 reps
• Front Squat 3-3-3 reps
• Back Squat 1-1-1 reps

Attempt to increase the load after every set.

Shoulders/Arms

Warm Up - 4 sets
20 shoulder taps
20 scap pushups
20 band pull apart

Superset #1 - 4 sets
A1., Shoulder Press 12
A2., Face Pull 15

Superset #2 - 3 sets
B1., Seated Dumbbell Press 12,10,8
B2., Lateral Raise 12

Superset #3 - 3 sets
C1., Front Raise w Rope 12
C2., Rear Delt Raise 12

FINISHER - for time with Band
100 Biceps Curls
100 Triceps Extension
(FINISHER: just feel the PUMP)

A,
For time:
3 Bike Calories
6 Double Unders
6 Bike Calories
12 Double Unders
9 Bike Calories
18 Double Unders
12 Bike Calories
24 Double Unders
15 Bike Calories
30 Double Unders
18 Bike Calories
36 Double Unders
21 Bike Calories
42 Double Unders
24 Bike Calories
48 Double Unders

Goal: Sub 12 min

B,
Complete as many rounds as possible in 6 mins of:
10 Landmine Rotations, pick load
10 Kneeling Banded Crunches
10 Back Extensions

Easy

A,
For time:
Sled Drag, pick load, 50 m
30/25 Bike Calories
50 Kettlebell USA Swings, 32/24kg
30 Toes-to-bars
50 Box Jump Overs, 60/50cm
30/25 Bike Calories
Sled Drag, pick load, 50m

Sled Drag- moderate

Goal: Sub 20 min

B,
3 rounds for quality of:
10 L/10 R Banded Clam Shells
Med Ball Wall Sit, pick load, 20 secs
30 Banded Leg Curls

Med Ball Wall Sit- med ball between knees; light

Bench press 6 RM, then 3x4 @ same weight

6 Box jumps
6 Push ups
6 Toes to bar/ Leg raise

A:
Paused push press + push jerk behind the neck 5x1+1

B:
Push jerk BTN + from rack pos. 5x1+1

C:
Split jerk BTN + from rack pos. 6x1+1 @good form, weight doesn't matter

With a partner for 5 rounds each (other does the round, other stays in DB side bend hold, rest together as needed):
20 Russian twists with DB
10 Renegade rows
5 Ab-wheels

🎲🧩🎭♟♣️

Thruster
5-3-1
5-3-1
5-3-1

2 min tauko välissä

Painot oli
25kg - 30kg - 32,5kg
27,5kg - 32,5kg - 35kg
30kg - 35 kg - 37,5kg

6min amrap rep

15kg clean
Bar over burpee

Tulos 4. Kierrosta ja 5. Kierroksen cleanit ehti