5 x 5 rep AHAFA

2 kierrosta, laadulla: 45 sekuntia työtä/45 sekuntia lepoa.

• torsonator
• lankkupito lisäpainolla
• kylkilankku vas.
• kylkilankku oik.
• L-istunta
• hanging leg raise
• tuulilasinpyyhkijä
• selänojennus
• TGU-istumaannousu vas.
• TGU-istumaannousu oik.
• hyvää huomenta
• GHD-istumaannousu

Complete as many rounds as possible in 20 minutes of:

15 push jerks
15 box jumps
15 good mornings

♀ 30-kg. barbell and 20-in. box
♂ 42.5-kg. barbell and 24-in. box

Big Dawgs

Complete as many rounds as possible in 20 minutes of:

12 push jerks
12 box jumps
12 good mornings

Range: 30-kg barbell and 20-in. box - 42.5-kg. barbell and 24-in. box

Pack Dawgs

Complete as many rounds as possible in 20 minutes of:

12 push jerks
12 box jumps
12 good mornings

Range: 25-kg. barbell and 16-in. box - 30-kg. barbell and 20-in. box

Puppies

Complete as many rounds as possible in 20 minutes of:

10 push jerks
10 box jumps
10 good mornings

Range: 20-kg. barbell and 12-in. box - 25-kg. barbell and 16-in. box

50-40-30-20-10 reps for time of:

Toes to bar
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

The combination of these movements is powerful, and the amount of reps is taxing. To put it in perspective, think about the last time you did 150 wall-balls, now add to that 150 sit-ups. Yup, this will get nasty. The good thing is that the rep scheme is there to help you, it will make things a lot more manageable. Now, don't be fooled, even though this is not a chipper, it will sure feel like one. You should treat it like one. Breaking everything up into smaller sets requires discipline and courage, which is why most never try it, but it might be exactly what gets you through this workout.

We want you functional for the rest of the week. Choose a load for the wall-balls in which you have no doubt you can always do a set of fifteen reps, no matter how tired you are. This is one of those workouts that you might not want to scale just because the numbers look so effing cute. Do it! Scale to something that allows you to do the whole thing in around 15:00 -twenty reps per minute is a healthy pace. Today is about being smart! Scale good, move well, push hard!

Big Dawgs

45-35-25-15-5 reps for time of:

Toes To Bar
Wall-ball shots

Range: 14-lb. ball to 9-ft. - 20-lb. ball to 10-ft.

Pack Dawgs

45-35-25-15-5 reps for time of:

V-Ups
Wall-ball shots

♀ 10-lb. ball to 9-ft.
♂ 14-lb. ball to 10-ft.

Puppies

40-30-2010 reps for time of:

AbMat Sit-ups
Wall-ball shots

♀ 8-lb. ball to 9-ft.
♂ 12-lb. ball to 10-ft.

500/400cal In teams of 3:
1min Rowing
15 WB 9/6kg
10 Burpees

Next team member starts rowing right after the other. Continue as long as 500/400calories is done.

TC 40min

Find your maximum reach from a standing jump.
Your score is the difference between your reach from the jump and your reach from standing.

AMRAP 14

Max calories on the row
The person on the rower must be switched every min

Buy Out:
30 Synchronized Wall Walks

500m Run on skillmill
10 TnG Power cleans @40/30kg
3/2 Rope climbs 4m
500m Run
8 TnG PC @50/35kg
3/2 Rope climds 4m
500m Run
6 TnG PC @60/42kg
3/2 Rope climbs 4m
500m Run
4 TnG PC @70/50kg
3/2 Rope climds 4m
500m Run
2 TnG PC @80/55kg
3/2 Rope climbs 4m

If you can't run 50/40cal Row.
Scale rope to 12/8 Pull-ups.

For time, In teams of 3:

Cash-in: 500/400m Row each, one at a time.
Then
4 Rounds:
30 Burpees
30 Pull-ups
30 KBS 24/16kg (US)
30 Abmat SU
30 Air squat
30 Push-ups
30 Alt. jumping lunges
30 DU
Then
Cash-out: 400m Skillmill run each, one at a time.

CORE
3 rounds:
10m Little bear
5+5m Shrimp
5+5m Vertical High Plank

EMOM 20
20 Air Squat
20 Ring Row
20 Push Press 40% 1 RM
20 Superman rocks