Tabata thruster

On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.

5 min AMRAP:
Max distance medicine ball run 20/14
Rest 3:00
5 min AMRAP:
Max distance medicine ball run

*Run 5:00 out, rest and run 5:00 back. See if you can cover the same distance on your way back. Hold the medicine ball any way you want

5min, in different positions. Straight arms/Bended....

3-5 round for quality
15-20 GHD sit-ups
3-5 rope climb
10 m hevy sled pull

CFJKL Powerlifting Block 1 Monday - Week 1

30 m / arm

3 sets

Miran live

Moderate fs

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold

Lepoja