AMRAP 6
Max Rounds of "DT" (50/35)
(1Round DT=12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

Rest 6 min

AMRAP 6

Max Rounds of "Cindy"
(1Round Cindy=5 Pull-Ups, 10 Push-Ups, 15 Air Squats)

Rest 6 min

AMRAP 6

Max Cal On Any Machine

Score=sum total reps for 3 sets

CONDITIONING

E4MOM x6 (A+B+A+B+A+B)

A: Run 400m + Airbike for calories
B: Run 400m + Row for calories

RPE 3, should be able to have a short conversation

There is no rest between A and B. This is a 24min workout.

Target: keep a steady and repeatable pace.

CONDITIONING

28min EMOM (7 rounds)
1) 5 Power Snatch 60/40kg
2) 5 C&J (power clean + push jerk)
3) 5 C2B + 10 Push-Up + 15 Air Squat
4) rest

Overall RPE 4

Badasses load the bar 70/50kg.

Tailoring Options

Snatch→ decrease the loading 50/35, 40/30kg
C&J→ decrease the loading 50/35, 40/30kg
C2B→ Pull-Up
Push-Up→ lower rep scheme 8-6

AMRAP 40 with partner ( HR zone 2-3 )

Other : Bike Easy Pace

Other :

Row 3k
100 Box Step Overs 24"/20"
200 Sit-Ups

Split reps as you like.

Aikaa vastaan:

• 5000m soutu

Parillisella minuutilla 5 x burpee over rower.
Harjoitus alkaa burpeilla.

10 rounds 2min on 1 min off cindy

EMOM 8
1 min: Superman hold
2 min: single arm kb swing 10+10 24/16kg

EMOM 40

1 min : 0:30 hollow hold
2 min : 0:30 superman hold
3 min : hand stand (wall)
4 min : 15/12 cal row
5 min : wind mill alternating (kb)
6 min : 0:30 jumpping lunge
7 min : banded pull down
8 min : squat hold bottom position

With Partner AMRAP 20

Row 300/250m
Run 200m
10 rower over burpees

IGOYOUGO

3 E3MOM

Row 300/250m
15 TTB

results is total time all rounds.