EMOM15
1) Strict Pull-ups (5-10)
2) High Box Jumps (3-6)
3) Strict HSPU / Box HSPU (5-10)
4) Pistol Squats (8-16)
5) Rest
AMRAP20 (RX)
10 m HS walk
15 Box Jump overs
10 m HS walk
75 DU's
Rest 2 min between rounds
AMRAP20 (SC)
2 Wall Walk
15 Box Jump overs
2 Wall Walk
75 SU's / 35 DU's
Rest 2 min between round
1RM test
EMOM12
1) Max reps PWR Snatches @50%
2) Max reps Bar-facing Burpees
3) Rest
Tulos on huonoimman kierroksen toistomäärät.
E2MOM, 5 rounds
1) 10/12cal erg+5 Power clean
2) 10/12cal erg+5 STOH
3) 10/12cal erg+5 C&J
4) Rest 2min
Advanced 70/47,5
Rx 60/40
Scaled 50/35
Every 6 min x 6
A)
5 Box step over (2xDB's in farmers hold)
25 Wall Balls
5 Box step over (2xDB's in farmers hold)
100 DU's
B)
10 Deadlift (50-60% from 1RM)
15 Bar facing burpee
10 Deadlift (50-60% from 1RM)
25 Cal Erg of choice
Every 2 minutes x 6
2 behind the neck split jerks
Complete as many rounds as possible in 20 minutes of:
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Lepo / Open Gym
3 rounds for quality:
10 Barbell good mornings
10+10 Goblet cossack squats
30 + 30 sec single leg wall sit
10 Weighted Sit ups / GHD situps *puolväliin hallitusti
10+10 Strict hanging side crunch
30 sec L-sit
20 sec on / 2:40 min off x 6
EMOM15
1) Jefferson Curls
2) Chin over bar / rings hold
3) Skin the Cat
4) Negative Box pistol squat
5) Shoulder taps
For time: (RX)
20 BMU*s
60 m Walking Lunges *2xDB's in farmers hold
60 HSPU's
*DB's 2×22,5/15kg
*Every time you break a set – Run 200m
For time: (Scaled)
40 Pull Ups / Ring Rows
60 m Walking Lunges *2xDB's in farmers hold
60 Push Ups
*DB's 2×17,5/12,5kg
*Every time you break a set – Run 200m
Lepo / Open Gym