Category: Yleinen

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Avajaisista infoa täällä

Skillwork:
Handstands

4 Rounds:
1 min Row for cal
15 sec switch
1min Wall Climb
15 sec switch
1min Rest
15 sec switch

In teams of 2-3

Deadlift
8-5-4-3-3-2
Last set @75%

4 Rounds:
20 Wallball 20/14
20 Kb Swing 24/16
20 Sit-up

Shoulder Press
5-3-3-2-2
Last set@90%

In 9 minutes:
800m Run
Rest 2 min
Remaining time AMRAP
Clean & Jerk 90/62,5

Back Squat
5-5-3-3-3
last set@90%

7 min AMRAP of,
12 Thruster 20/15
8 Toes to bar

DELOAD WEEK

Turkish get-up
5*2 (alt.)

4 Rounds:
20s work 40 sec rest
Air Squat
Back Extension
Push Press 20/15
Sit-up

DELOAD WEEK

10 Sets of,

1 Clean, 1 Hang Clean, 2 Front Squat, 1 Push Jerk & 2 Split Jerk

DELOAD WEEK

Hyvää Helatorstaita!
Alasali kiinni

Run/Row 5k

DELOAD WEEK

Muscle-up technique

Every minute on the minute for 14 minutes:
Odd minutes 1-3 Muscle-ups
Even minutes 16 Kb swing 24/16