Amrap 10
5,10,15,20 etc
DU
Thruster

L2 DUs: 20-40-60-80 etc

rest 5 min

Amrap 10
Run 200m
15 lateral bar over burpees

Rest Day!

Huomenna alkaa Deload, joten hyvä päivä käydä tekemässa tänään jokin väliin jäänyt kovempi treeni.

1) 6+6 Bulgarian Split Squat
2) 1-2 Legless Rope Climb
3) 10-20 Parallette Push-Up
4) 15-25 GHD Sit-Up

Maintain form

In teams of 4

with only one teammate allowed per station:

3 kierrosta:

Station 1 – 250 Meter Row/Ski OR 15 Calories of Assault Bike
Station 2 – 20 Push-Ups
Station 3 – Run 200 m (Torolle ja takaisin)
Station 4 – 30 Kettlebell Swings (12/14)

Time Cap 30 min

In teams of Two

IN:
Run 500 Meters (Xeroxille ja takaisin)

Vuorotellen: 4 kierrosta
15 x Walking Lunges with KB Farmer’s Carry (6-10kg)
15 Double-Under´s, yritykset lasketaan suorituksiksi.

OUT: Run 500 Meters

6 min AMRAP
2min rest
12min AMRAP
2 min rest
20 min AMRAP

6 thrusters 60kg/45kg
10 box jumps 60cm/50cm
40 cal row
10 bar MUs
20 lunges 60kg/45kg (alternating)
800m run

at the beginning of every AMRAP, you will start at the beginning of the workout, your score is all the completed reps, one calorie is one rep and 10m of running is one rep.
1 full round is 166 reps

Start up(14)
stretch 4 mins

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

3rds
10 jings
10 sl deadlift
10 tuck jumps

Metcon/Metcon-comp
5-10-20-10-5
box jumps 24/20-*30/24
snatch 75/55-*95/65
then
400m sprint

snatch(15)
work up to hvy

Finisher
2 min hip opener
2 min low back smash
100 rtw

Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 good mornings
6 jing jang
4 burpees

Metcon/Metcon-comp(14)
1600m run then
amrap
3 deadlift 185/125/*255/155
6 burpees over bar

score equals reps

work up to heavy deadlift(12)

Finisher
60 tucks
2 min low back smash
2 min hip distraction
30 band pull aparts

Conditioning - power cleans

9-6-3
Power cleans @ 65% 1RM
Burpees

Rest 5 min

9-6-3
Power cleans @ 65 % 1RM
400 m run