Weighted pull-up
Find 4 RM
For time:
1k Row
25 Wallball 20/14
750m Row
25 Wallball 20/14
500m Row
25 Wallball 20/14
250m Row
Weighted Pull-up Variations
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Categories
Category: Yleinen
Categories
270115 Tiistai
Deadlift
8-6-6-6
On the minute for 10 minutes,
6 Deadlift 70/50
4 Hang power clean 70/50
3 Push jerk 70/50
Loss of Ring Dip Power- Kelly Starrett
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Categories
260115 Maanantai
Overhead Squat
Find 3 RM
“Angie”
For time:
100 Pull-ups
100 Push ups
100 Sit-ups
100 Squats
I’m Doing the Open
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Categories
240115 Lauantai
Deload week
Team workout:
4 Rounds:
500m Row
20 Box overs 24/20″
15 Burpees
Dave Castro Explains the Scaled Option
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Categories
230115 Perjantai
Deload week
Rope climb
tech
15 min AMRAP of,
1 Rope climb
20 Back Extension
30s Squat hold
Dave Castro on the Teen Division
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Categories
220115 Torstai
Deload week
Handstand walk
tech
For quality:
7-6-5-4-3-2-1
Ball-up
30s Handstand hold
What’s Your Excuse?
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Categories
210115 Keskiviikko
Deload week
Double-under
& Triple-under
tech
OTM for 20 minutes,
1st min KB Snatch 5 left
2nd min KB Snatch 5 right
3rd min 7 Burpee
4th min 10 Du/3-u
Riika I.
Categories
200115 Tiistai
Deload week
Muscle-up
tech & drills
For quality:
60 Hollow rock
60 Arch rock
30 Side plank tilt
30 Side plank tilt
Mash party
Marko H.
Categories
190115 Maanantai
Deload week
On the minute for 15 minutes:
Power Clean + Power Jerk 2+1
60% 1rm power clean
Prove Your Fitness
Categories
170115 Lauantai
Partner workout
7 min AMRAP of,
1-2-3-4-5-1-2-3-4-5-1…
Squat Clean 75/56
Jerk 75/56
In turns
The Overhead Squat