8x 90sek ON 2min OFF

Koneella kalorit

-Tavoitteena löytää tasainen rytmi, että saat jokaisella kierroksella lähes saman kalorimäärän

Push Press + Push Jerk
5 x 2+1, every 90s.

2 Push Press + 1 Push Jerk each set.

Teams of 2

10 minutes to complete
50 Calories
50 Wall balls
50 Db snatch
50 Kbs
Cap 10
At 10 min mark:
**
1-10 Deadlift 60/45
10-1 Burpee over bar
**
1-10 Power clean 50/35
10-1 Box over jumps
**
1-10 Shoulder to overhead
10-1 T2B 40/25

AMRAP 12:00

9 C2B Pull-ups
9 each KB Gorilla Rows @24/16kg
200m Row/Ski/Run
Goal: 4+ rounds
Rx+: 2-6 Ring Muscle-ups for C2B
Scale CTBs: Paused Ring or Bar Rows. Pause at the top for 1sec each rep

Extra:
Upper-back Triset 3 x 8-10 each.( band pass through, banded face pull, banded pull apart) No rest.
Side Plank 3 x 30s each. Rest 60s.

Back Squat 3x20x60%

1A) DEADLIFT 5x1x80%
1B) BOX JUMPS 5x5 – 60cm/50cm ( JUMP FORWARD, STOP ON THE BOX AND ON THE GROUND)

4 unbroken complexes of;
8 Deadlifts
8 Power Cleans
8 Front Squats
8 Push Press
8 Back Squats
8 Rows
Rest 2:00

Goal: each set sub 2 mins

Goal: Hard Effort. Sets should be tough and must be performed without dropping or re-gripping.

Extra: Double Leg Banded Hamstring Curl: 100 quality reps.

365 reps for time:
Jan 31 Burpees
Feb 28 Pull-ups
Mar 31 Wall balls 9/6kg
Apr 30 Power clean 43/30kg
May 31 Ring dips
Jun 30 Weighted sit-ups 12/10kg kettlebell
Jul 31 Overhead squat 43/30kg
Aug 31 Box jumps 60/50cm
Sep 30 Superman rocks
Oct 31 Shoulder to overhead 43/30kg
Nov 30 Kettlebell swings 32/24kg
Dec 31 Double unders

Back squat 1 RM

Bench/ floor press 3 x 8