Huoltoa ja hiilaria

Indy Race inspired...sort of...Navy Seal Team Building inspired...sort of.
Working in teams using one barbell, complete
..Pretty much 500 reps.
Bicep Curl
Hollow Rock
Oblique LIft
Shoulder Press
Shoulder to Shoulder Press
Reverse Lunges
Floor Press
Deadlift with Burprees over bar
Bar Rollouts (core)

50 of each with mini park run in between exercises.

Lepo päivä.

For Time
1 mile Run
75 Hand Release Push-Ups
75 Air Squats
1 mile Run
75 Sit-Ups
75 Box Jumps (24/20 in)
Wear a ruck or a weighted vest (20/15 lb)

Tabata - Double Unders

Shoulder Press ( Deadstop )

7 x 3 @ 80% +

Go Every 2:30

Every 6 minutes, for 18 minutes for times:

Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches 22,5/15

40/30 Push-Ups

Build to today’s 2-RM Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

FRAN
21-15-9
thrusters @40/25
pull ups

4 x

5 x pukkien tai boxin ylitys
10 m karhukävely + kuntopallon pyöritys
5 x varpaat tankoon