Metcon (time)

With partner for time:
100 thrusters 40/30kg
100 pull-ups

*Split workload evenly

Timecap: 13 minutes

WORKOUT OF THE DAY:

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Metcon (reps)
5 x AMRAP 3
12 Rucksack deadlifts
9 Rucksack hang power cleans
6 Rucksack push press

Rest 1 min between rounds.

Harjoituksen tarkoitus on parantaa voimakestävyyttä sekä suuntautumiskykyä.
Harjoituksen tavoite on tehdä mahdollisimman monta kierrosta ylläolevia liikkeitä kolmen minuutin sisällä. Harjoitus sisältää viisi kolmen (3) minuutin intervallia, joiden välissä on minuutin lepo.

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WARM-UP:

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Whiteboard -huone: https://zoom.us/j/2216353725
Whiteboard -huoneen aukiolot:
0900-0930
1700-1730

In teams of 3 AMRAP in 40 minutes:

300 Double-unders
180 Calories row
120 HR push-ups
120 CTB pull-ups
60 Weighted burpee-box-overs 20/15kg (for both hands)
60 DB. ground to overhead 20/15kg (for both hands)

*Work must be divided equally between team members.

Strength (load)

6 sets, every 2:00 complete:
15 KBS
5 BTN Shoulder press

Score = Total KG from KBS & shoulder press.

Christine Proge (3/5)

“Heavy Christine”

3 Rounds for time:
500m row
12 Deadlifts @ 1,5 x BW
21 Box jumps 30/24”

Timecap: 18 minutes

Metcon (time)

6 Rounds for of:
20 Weighted lunges
5 1-arm Devil’s press, L
5 1-arm Devil’s press, R

*Choose a challenging weight.
Timecap: 15 minutes

Metcon (quality)

EMOM for 21 minutes of:
1 12 Renegade rows, alt. arms
2 10 Toes to bar + 10 Air squats
3 10 Windmills (5+5)
*Choose a moderate weight for renegade rows & windmills.

With partner 5 rounds for time:
50 Double-unders
10 Clean and jerk's 60/40kg

*You go, I go.

17 minute AMRAP of:

40 Burpees
30 Snatch 30/20kg
30 Burpees
30 Snatch 60/40kg
20 Burpees
30 Snatch 75/50kg
10 burpees
Max rep Snatch 90/55kg

AMRAP in 20 minutes of:
20 Toes to bar
20 1-arm DB. OHS 22,5/15kg
10 Strict pull-ups