Author: The Black Book

ALASALI SULJETTU perjantaista sunnuntaihin. Henkilökunta Regionaaleissa Tanskassa. Yläsali avoinna normaalisti.

Low-Bar Back Squat
Find a 5 rep max

5 Rounds:
1 Rope climb
20 Db ground to OH (dumbbell touches ground on every rep) 45/35
15 Wallball 20/14

15 min timecap

Weighted Pull-up
Go for a heavy set of 5, 3 and 1

Alternative
5 sets of ME Pull-ups (strict)

EMOTM
2 reps Power snatch
+5/2,5
Starting weights
20/30/50/70

ALASALI SULJETTU perjantaista sunnuntaihin. Henkilökunta Regionaaleissa Tanskassa. Yläsali avoinna normaalisti.

Deadlift
5-5-3-3-3

7 Rounds:
7 Thruster 50/35
7 Knees to elbows

Weighted push-up
Find your 3rm

4 Rounds:
20 SDHP 42,5/30
20 Box Jump 60/50

Hi-Bar Back Squat
5-5-5-3-3

For time:
1000m Row
30 Clean & Jerk 60/42,5

OPEN GYM

Find 5rm Ohs

For time:
200m Run
50 Sit-up
200m Run
40 Sit-up
200m Run
30 Sit-up
200m Run
20 Sit-up
200m Run
10 Sit-up

Hi-Bar Back Squat
5-5-5-5-3

For time:
15-12-9
Shoulder to OH 50/35
Burpee

20 min Couple AMRAP of,

14 Squat snatch 20/15
7 Toes to bar
Rest

YLÄSALI VARATTU
klo 17:00-18:30

Push Press
5-5-5-3-3

AMRAP of 8min
10-20-30-40-..
Du’s
Power clean 80/55
2-4-6-8-10-..