EMOM 21

1) 45s. Viivajuoksu/ autojuoksu
2) 6+6 Käsipaino- tai kahvakuulatempaus
3) 1-3 Seinäkävely tai seinälle nousu ja hallittu pito

For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
...
1 Push Press
1 Front Squat
100 Meter Run

Barbell: 40/30kg

*Score=Time it takes to complete the workout

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

Thruster 5 sets; go every 2:00
5/4/3/2/1 reps

• Add weight each set as reps decrease
• Last a bit heavy, but not max or very hard
• From rack.

PK
40 Min
5 min Jog
5 min Sled/ jog
5 min Row
5 min Amrap: Turkish get up
5 min Jog
5 min Sled/ jog
5 min Row
5 min Amrap: Turkish get up

E5MOMx5

400m run
15 wallball
10 box jump over

7-8 sets to build up
Squat Clean x 2 reps
- NO tng
- add weight each set
- 2 mins rest btw heavy sets

alternating A/B
A
Row 12/9 cal
6 Rower Over Burpee
Max WB

rest 1 min before part B

B
40 DU
10 T2B
Max Devils Press alt. 22.5/15

rest 1 min before part A
Flow A-B-A-B-A-B

Vapaa sisältö

For time 1-10
Heavy or high wall ball
Strict pull-up

Rest 4min

For time 10-1
Deadlift 100/70
Push-up