Partner metconAMRAP 35 with partner: 400m synchro run 20/15cal row + burpee 20/15cal row + reverse lunge 20/15cal row + abmat sit-up 20 (10+10) buddy wall ball* toinen soutaa ja toinen tekee rauhallista tahtia mainittua [...]
Weighted pull up3 x 3 weighted pull up - leave one rep in the tank - rest 3 min btw sets MetconIn 3 minutes: 10 t2b 20/16 cal erg 30 shoulder to over head 50/35kg [...]
Clean&Jerk clean and jerk - find 1RM of the day
LepopäiväRest day - what did you do?
AMRAP30 with partnerAMRAP30 with partner: 400m run Amrap of Cindy Person A runs 400m while B does amrap of Cindy + Person B runs 400m while A does amrap of Cindy Cindy is 5 pull [...]
Deadliftdeadlift 1RM - find 1RM of the day Quality work3-4 rounds for quality 20sec on/ 20sec off: wall facing handstand hold hollow hold strict t2b/ L-hang
LepopäiväRest day - what did you do?
Intervalli12 x E3MOM 18/15cal row + 8 hspu 90sec max 1-arm devils press 17,5/12,5kg 60 DU + 12 c2b/pull up
Back Squatback squat 1RM - find 1RM of the day MetconAMRAP8: kb front rack carry for distance - every time you drop the kb`s do 8 burpees
Snatchsnatch - find 1RM Supersets3 x super set of 2-3 weighted pull up 8 Lu raises - rest 2min btw sets
LepopäiväRest day - what did you do?
Metcon3 x every 15min for time: A) 800m run 60 alternating db snatch (pick weight) 800m run B) 1000/800m row 400m farmers carry (heavy) 1000/800m row C) 400m run 50 box over burpees 400m run
Pause front squatpause front squat 3-2-1-1 - last rep is for max effort MetconFor time: 30 db hang power clean 45/25lbs 30 air squat 20 db hang power clean 20 air squat 10 db hang [...]
LepopäiväRest day - what did you do?
Intervalli9 x 1,5min on / 2,5min off: A) 6 overhead squat + 6 bar over burpee 42,5/30kg B) 8 c2b/pull up + 8 box jump over C) erg
Back Squat3-2-1 back squat - leave one rep in the tank - rest 4 min btw sets MetconFor time: 30 deadlift 70/50kg 400m run 60 cal erg 400m run 30 deadlift
Clean6 x 2 clean - doubles should feel challenging, not max JerksE2MOM 8 x 1 jerk - work up to a heavy single
LepopäiväRest day - what did you do?
Intervalli12 x E3MOM 40sec max burpee to target + 20sec max t2b 20/16cal row 60sec max wall ball 25-30 kb swing 24/16kg