Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 4 minutes x2
20 KB swings 70/53lbs
20 Push ups
Rest 3 minutes between AMRAPs

4-5b. Bitch Work
5 Rounds
Sprint 300m
Rest 1 minute

4-5c. Strength
5 Rounds
50ft Yoke carry AHAP
Rest as needed between rounds

4-5d. Accessory
AMRAP 7 minutes
Alternate 100ft dumbbell farmers carry with a parter – AHAP while staying unbroken the entire time

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

Wednesday 1st August 2018

BENCH PRESS

4-4-4-4-4

Use a controlled “faster up-slower down” tempo and find a max-effort set of 4 reps.

Post loads to comments.
Exposure 8 of 8

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5 Rounds or 20 Minutes:
8-10 Dumbbell Lying Triceps Extensions
1-3 Rope Climbs
20 Hand-to-Hand Kettlebell Swings (10e)

Build to a challenging set on the Lying Triceps Extensions. If you’re a rope climbin’ ninja, go legless. If not, use today to work your way up a few feet or do sets of 3-5 strict Chin-Ups instead.

Post work to comments.

Cool down
2-3 min light cardio
1+1 min leg across body strech
1+1 min calf/achilles strech, stand on 20kg plate while doing this. (feet on plate, heel on floor)
1-2 min couch strech (each side)

Reverse grip bench press 4x10 reps

Eilinen treeni

lepoja

Every 3mins x 3 sets
Row 300m
10 Goblet Squats (3sec hold at bottom of each)
30sec Arrested Superman Hold

OHS 4 x 8

15min AMRAP
15 cal row
15 box jump over
15 t2b
15 wallball