Chin ups
EMOM10
4 chin ups
*1-2 reps in the tank
Partner workout
2 x 10min amrap with partner
A)
5 devils press
5 box jump
5 t2b
2min rest
B)
1 rope climb
5 box over burpee
10 kb swing 32/24kg
*one does one whole round and then you switch
Author: CFH
Power cleans
6-8 x 2
*Heavy but safe lifts!
AMRAPS
3 x 3min amraps
10 power clean 42,5/30kg
10 shoulder to overhead
10 back squat
rest 2min between rounds
Gymnastics warm up EMOM
EMOM15
1. 20 sec little bear walk + 5 crab extension
2. 5-10 Scap pull / tucked front lever + 5-10 scap push
3. HS hold / HS walk
4. Kipping (Bar or rings – hips to rings for advanced)
5. DU
Jerry
1600m run
2000m row
1600m run
time cap 30min
Paused Back Squat
2×3
2×2
2×1
*New set every 3 minutes
*Leave 2 reps in the tank in the triples – 1 rep in the doubles and singles.
Conditioning
for time:
30 wall ball
30 kb swing 32/24kg
50 du
20 wall ball
20 kb swing
50 du
10 wall ball
10 kb swing
50 du
15min time cap
Lepopäivä
Restday – What did you do?
Bench press
6×4
*Leave 1 rep in the tank
*Rest 3 minutes between sets
Conditioning
3 rounds for time:
12 deadlift 120/85kg
21 abmat sit up (*15 ghd sit ups for advanced)
400m run
Snatch
3×2
3×1
*Full squat snatch from the floor.
*Can go up to heavy but no fails nor max out attempts.
Front Squat
1×3
1×2
1×1
1×3
1×2
1×1
*6 sets in total
*New set every 3 minutes
*Leave 2 reps in the tank in first 3 sets – last 3 sets can be heavier (1rep in tank)
Lepopäivä
Restday – What did you do?