4rounds:

7 front squat + 13 back squat

E4MOM

6x3 Split Jerk

7RPE

Handstand Push Up progressions

• Incline push-up
• Push-up
• Pseudo blanche push-up
• Box handstand push-up
• Negative handstand push-up (1=5s descend)
• Negative handstand push-up (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

30/30 Ass-2-the-Grass Challenge 18.11 - 17.12.2013

WU 8 x 30s on / 15s off:
1. banded Y-pull + press BTN
2. banded facepull + external rotation
3. Hollow / arch siirroksia selinmakuulla
4. 3 kipping (drop&go)

e3m x 5
3-3-2-2-2 bench press V.1

Jo perinteeksi muodostunut treeni mikä on tehty aina kyseisenä päivänä. Kinkun sulattajaiset omatoimisesti tai sitten vielä tää päivä helppoo :D

1 Bear Complex 40/25
2 Wall Climb
3 Ring Dip
4 Strict Pull-up
5 Thruster 40/25
6 Burpees
7 KBS 32/24
8 Power Clean 40/25
9 Box jump 60/50
10 Sit-up
11 Air Squat
12 cal Row

Bear complex (1 toisto) = Power clean + Front Squat + Push Press + Back Squat + Push Press btn

Tehdään ensimmäisellä kierroksella 1, sitten 2 + 1, sitten 3 + 2 + 1 jne. kunnes 12 kierroksella kaikki liikkeet läpi.

For time:
50 Pull-ups
400 meter run (around the block)
Thruster, 21 reps 42.5/30KG
800 meter run ( to the beach)

Thruster, 21 reps
400 meter run (around the block)
50 Pull-ups

Post time to comments.

For time:

100 box step-ups
50 STOH (shoulders to overhead)
100 thrusters
50 DL (Deadlift)
100 box step-ups

RX´d: 42,5/30kg ja 60/50cm.

SCALED:

50% reps and reduce weight!

Timecap 30min

Thruster Ladder, 20min EMOM

0-5min: 5 reps
5-10min: 3 reps
10-15min: 1 rep
15-20min: 5 reps

First 5minutes with 5 reps, next 5minutes 3 reps then 5min with singles and last 5min with 5 reps again. Add loading after 5min. Bar from the ground. Try to hit last 5min with starting weights or more.

RPE 3-4

2, 5, 8, 11min AMRAP, 2min rest between sets:
10 Burpee,
20 KBS,
30 Box Jump,
40 Sit-Up,
50 Hang Power Clean (40/25kg),
60 Air Squat,
70 DU

Workout 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.