RX
FOR TIME
30 Overhead Squats @43/30kg
50/40 Cal Bike/Row/Ski
30 Overhead Squats

SCALED
FOR TIME
30 Front Squats @light
50/40 Cal Bike/Row/Ski
30 Front Squats
RPE 8

Timecap: 10 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Bike (option for nasal breathing only)
MIN 2 - :45 Alt. Bird Dogs
MIN 3 - :45 Foam Roll Quad Smash

Strict Pull-Ups

2-2-3-3-4-4 ( Band assisted/Weighted )

Go Every 2:30

Front Squat

2-3-4-2-3-4 ( RIR 2-3 every Sets )

Go Every 3:00

A1) Shoulder press 3x5x70%
A2) Push press 3x6x70% (use same weight as Shoulder press)
A3) push up 3x10
2 min rest between movements, try to go unbroken

Floor Press
10-8-6-8-6-4
Start Light and build to Mod+. The second wave should be heavier than the first.
Week 1 of 5

COOPER TEST:
Run as many meters as possible in 12 min.

(Vrt. 10.5.2019 / 14.9.2018)

Teams of 2:

30min For quality:

Person 1.
Row/bike

Person 2. (Alt A & B)

A)
10/10m KB mixed carry (Farmers & front rack)
10/10m KB mixed carry ( Front rack & OH)
20m KB Farmers carry

B)
3 Rounds:
4 Dual DB Hang power clean
4 Dual DB Front squat
4 Dual DB STOH
4/4 Dual DB Step back lunge

Huom!
Treenin idea on olla kevyt ja liikkeet pitää tehdä laatua vastaan.
Painot oman tason mukaan, jotta laatu säilyy.

Toinen parista tekee aina jotain ergoa kun taas toinen parista suorittaa joko osaa A tai B. Eli joka toinen kierros aina osaa A ja joka toinen osaa B.

EMOM x 25 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Row/Bike/Ski/Jog
MIN 2 - Strict Pull-Ups*
MIN 3 - Different choice: Row/Bike/Ski/Jog
MIN 4 - DB Rows*
MIN 5 - Single DB Alt. Deadbugs
*Option for Strict Muscle-Ups.

• RPE 5
• Video: https://vimeo.com/868238063?share=copy

Working 3 on 2 off for 30 mins (6 intervals)
A.
Row 20/15 cal
15 thrusters 40/30kg
Max bar over burpees

B.
100 DU’s ( cap 90 secs)
15 t2b
Max devils press 2x22.5/15kg

3 rounds for time
10 burpee to target
6 toes to bar
10 box jump 60/50
6 toes to bar

Rest until 12:00, then

3 rounds for time
12/10 cal row
8 push-up
30 double-under
8 push-up