Category: Yleinen

MUSCLE-UP

EVERY 2 MINUTES FOR 8 ROUNDS:
1-2 MUSCLE-UPS
4-8 PUSH-UPS
4-8 DB ONE-ARM HANG CLEAN & JERK

KIITOS!

ON THE MINUTE FOR 24 MINUTES:
1# 3-5 REP TEMPO FRONT SQUAT AT 50% 1RM (32X1)
2# REST
3# 3-5 TEMPO ROMANIAN DEADLIFT (SAME WEIGHT) (32X1)
4# REST
5# RUSSIAN TWISTS
6# REST

“GHOST DELOAD”
8 ROUNDS FOR TOTAL REPS IN 31 MINUTES
1 MINUTE OF ROWING (FOR CALORIES)
1 MINUTE OF BURPEES
1 MINUTE OF DOUBLE-UNDERS
1 MINUTE REST

BUILD TO A HEAVY 1RM OF
POWER SNATCH

THEN,
ON THE MINUTE FOR 15 MINUTES
1REP X 3 SEC PAUSE POWER SNATCH AT 80% 1RM POWER SNATCH

AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES OF:
5 DEADLIFT 125/87,5 (70% 1RM)
5 STRICT MUSCLE-UPS

4 ROUNDS FOR TIME:
30 WEIGHTED SIT-UPS 20/14LBS
40 BACK EXTENSION
50 DOUBLE-UNDER
600M RUN

“FIGHT GONE BAD!”

THREE ROUNDS OF:
WALL-BALL 20/14LBS
SUMO DEADLIFT HIGH-PULL 35/25KG
BOX JUMP 50CM
PUSH-PRESS 35/25KG
ROW (CALORIES)
REST

COMPARE YOUR SCORE.

n this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

THRUSTER
3-3-2-2-2-1-1

4 ROUNDS:
30 SECONDS TOES TO BAR
15 SECONDS REST
30 SECONDS BARBELL ROLL-OUTS
15 SECONDS REST

SaliskaBailut 2020 this Saturday.

“LYNNE”
FIVE ROUNDS FOR MAX REPS OF:
BODYWEIGHT BENCH PRESS
PULL-UPS

POST REPS FOR BOTH EXERCISES IN ALL ROUNDS.
WE RECOMMEND DOING STRICT PULL-UPS AND RESTING 3 MINUTES BETWEEN ROUNDS.

COMPARE YOUR SCORE