Emom 10

Nousulla, mutta jätä varoja

Minuutit
1-3 kolmosia
4-7 kakkosia
8-10 ykkösiä

*Korota edelliseen viikkoon.

ON A 3:00 RUNNING CLOCK...
500m row/ski/1000m bike

-Rest with Time Remaining Then Into...

ON A 5:00 RUNNING CLOCK...
700m row/ski/1400m bike
15 Deadlifts @100/70kg

-Rest with Time Remaining Then Into...

ON A 7:00 RUNNING CLOCK...*
1000m row/ski/2000m bike
20 Deadlifts
40 Anchored Sit-Ups

Deadlift: every 2:30 for 15 mins
8 x 50%
8 x 50%
6 x 60%
6 x 60%
4 x 70%
4 x 70%

2 parts today!

1) AMRAP x 10 MINUTES
2-4-6-8-and so on...
Front Squats @42.5/30kg
Burpees Over Bar
Chest to Bar Pull-Ups

-Rest 3:00 b/t P1 & P2-

2) FOR TIME
40 Front Squats
30 Burpees Over Bar
20 Chest to Bar Pull-Ups

• If you are doing kipping pull-ups on the 31st, scale intelligently today :D
• Daily Video: https://vimeo.com/783029668

Aikaa vastaan:

50 Tuplaa/ Sinkkua (45s tuplia)
50 Kp/Kk tempausta
50 Tuplaa /sinkkua (45s tuplia)
50 Istumaannousua
50 Tuplaa/ Sinkkua (45s tuplia)

TC: 15min

Shoulder press + push press
3x 3+5 @75-85% 1RM press

Back squat heavy single

Test 2

1 Min Max calorie row.

10:00 Kipping Pull-Ups + Metcon ( 28.11.2022 )
11:00 Kipping HSPU + Metcon ( 2.12.2022 )
12:00 "Jack"

9x
New Interval every 5th minute
alt between a, b and c

A) 20-25/15-20 Cal. SkiErg
20 Situps
15 KB Swings 24/16kg
10 Goblet Squats

B) 20-25/15-20 Cal. Row
20 Box Jump Overs
15 Wall Balls

C) 20-25/15-20 Cal Bike
20 DB Snatches 22,5/15kg
10 Burpee over DB