Knee-Banded Goblet Squats
2 x 25 reps, @ 3011

• rest 2 min

Buy In: 800 meter run or 1000 meter row

22 min EMOM
45 sec work/15 sec rest
pull ups
air squats
KB swings
DU/Singles
push ups
sit ups
lunges in place
sprints length of room
mountain climbers
push press (any kind) med ball kb etc...
box jumps
Wall Balls
slam balls
burpees
wall sits
handstand pushups
plank hold
toes to bar
DB snatch
Ring dips/dips on box,matador
high knees
V-ups
*Score is total reps for everything.

1 track lap
20 HS 95/65
30 pull ups
20 bar facing Burpees
30 DU
20 OHS 95/65
30 WB 20/14

RX+ 115/85

3 rounds
6 l-sit leg lift
6 ring dips
4 scapular pulls
4 pull ups
5+5 pistol squats
5+5 side squats

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 sdhp (bar)

Metcon/Metcon-comp
24 sdhp 75/55-95/65
24 burpees over the bar
800m run
24 burpees over the bar
24 sdhp 75/55-95/65

work up to hvy deadlift(10)

afterburner
4x200m run rest=work

Finisher
low back smash
hamstring stretch
50 kneeling crunch

AMRAP 12

10 Thruster 35/25
20 Overhead Alternating Reverse Lunges

Voi kokkeilla myös kahvakuulilla, puolet painoista.

3 x 20-30 Reverse hypers
3 x 20-30 Weighted sit-ups

6 min AMRAP

3-6-9-12-15-18....

OHS 50kg/35kg

T2B

With a rep scheme of 5-4-3-2-1 do 2 waves of Deadlift. When you start the 2nd round, use more weight on every set than you did on the first round.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon(12)
18-12-6
box jumps 24/20
pull ups

Metcon-comp(12)
12-8-4
muscle ups
box jumps 30/24

3x2 front squat(8)

afterburner
2x400m run-rest=work

Finisher
2 min samson per
25 scap push ups
50 leg ext to hip raise