”Dee”

4 kierrosta
40 kyykky
30 etunojapunnerrus käsien irrotuksella
20 yleisliike
400m juoksu

5 Rounds
10 Box Jump 60/50cm
10 Front Squat 60/42,5kg
10 USA Swings@ 32/24kg
Timecap: 16 mins

With a Partner
With 28:00 on the clock:
5k Row
Remaining time max rounds of:
50 Double Unders
20 Power Snatch @42.5/30kg
10 Burpee Box Jumps

• Goal: Challenging effort. Split work however desired.

A) On the minute for 7 min
3-7 strict handstand push-up / box hspu

B) For time
9-7-5 shoulder to overhead 80/55
15-12-9 box jump 60/50

Warm-up
10:00
10 Banded side steps
10 Cyclist Squats
3-1 Deadlift
3-1 Hang Power Clean
3-1 Hang Squat Clean
3-1 Push Jerk
Build up the weight and cut the reps

Strength & Power
Back Squat Week 7
5 x 65%
5 x 75%
3 x 85%
1 x 95%
Lift every 2:00

Conditioning
For Time:
Teams of 3 (Single version: third of the reps)
60 Deadlift
45 Hang Power Clean (30/50kg)
30 Push Press (30/50kg)
15 Bar Muscle up or Strict Pull ups
30 Push Press (30/50kg)
45 Hang Power Clean (30/50kg)
60 Deadlift

Score is time! Use moderate weights!!

Power
Buid up to hevyish Power Clean + Hang Squat Clean + Jerk
This is the time to practice technique!

Extra Midline
Tabata
2 Rounds
Side Lateral Raises
Bicep Curls
Alternating V-ups
Hollow Hold

"The ghost"
6 rounds for total reps
1min row for cal
1min burpee
1min double under
1min rest

30-20-10
Renegade Rows total @22,5/15kg
12-9-6
Devil's Press
200m Run after each round

Pick weight that you can go unbroken.
Rx+: 27.5kg/45lbs + 10m Handstand Walk for Run
Timecap : 10:00

Extra: Archer Ring row 3x12 (6/6) rest 60"

7:00 on the clock:
30 Deadlifts @100/70kg
60 Wall Balls @9/6kg
Remaining time: Max Calories Bike/Row/Ski

Goal: Hard effort.
Score = total calories.
Rx+: @ 125/85kg

Extra:1 1/4 Glute Hip Thrust: 4 x 12-15. Rest 60s. Use Dumbell on hips

In pairs for time:
1km run with medball
40 wallball
40 kb swing 24/16
40 burbee over partner
40 goblett squat 24/16
40m wheelbarrow
40 kb snatch 24/16
40 medball sit-ups
1km run with medball

2 x 10min aikana

50 tuplanaruhyppy
500m pyörä
40 ilmakyykky
20 kp tempaus
10 yleisliike + boksihyppy

Tavoite olla kierroksen kanssa valmiina 6-8min kohdalla, jotta jää muutama minuutti aikaa levätä. Pyri tekemään kierrokset samaan aikaan.

• Bonus bodaus - treenajien valinta