1min max calories Assault Bike

Go Every 3 Mins x 6 (18 min cap)
10 floor press 60/40kg
1-2 legless rope climbs / scale to 10 ring rows.
15 rower tucks

If you work in pairs you can change the order.

Triangle week 2:
40 Min EMOM
1. Row 14/12
2. Bike 14/12
3. 12 burpees
4. Rest
Reps have changed this from time to reps . If it was tough then stick with the same reps you did 2 weeks back.

As always scale and build the reps at your own level.

25 Min AMRAP;
40/30 cal Row
40 wall balls
40 burpee over rower

Split as ygig in anyway

EMOM16:
1) 50s erg @ moderate
2) max reps pushup
3) 50s DDB box step over 2x50/35lb
4) 10-15 heavy KB swing 1x32/24kg

Hip Thrust 4x8-12

Tekniikkatreenin ajastin

A. EMOM 6
3 Power Cleans
3 Front Squats
3 Push Jerks

• Use a challenging weight, about 60/40kg
• Add if it´s possible to go unbroken

-Rest 3min-

B. EMOM 6
8 Thrusters 42,5/30kg
+ Max Bar Facing Burpees

-Rest 3min-

C. 6x 30sec ON/30sec OFF
Max Cal. Bike/Echo

Find your 1RM snatch for the day

Work your gymnastic weakness for 15-20min

Ohje: harjoittele jotain kehonpainoliikettä 15-20min

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3-5 rounds for Quality:

1) 10m Lateral Lunge
2) 8+8 Single Arm Overhead Squat
3) 5-10 Passthrough
4) 45-60sec Active Hang
5) 10 SOTS Pull with a Band

Ohje: tee 3-5 kierrosta, päivän kunnon mukaan. Lepää tarvittava määrä. Katso videot liikkeistä.