Every 2 minutes for 2 rounds:
4 power clean
4 front squat
4 push jerk
Every 2 minutes for 3 rounds:
2 power clean
2 front squat
2 push jerk
Every minute for 5 rounds:
1 clean
1 jerk
~50%-65%-80%
Anette L.
Categories
Categories
010218 Torstai
Deadlift
5-5-3-1-3-1(+)
45-50-60-70-80-87,5%
Weighted dip
5 x 5
Janne L.
Categories
310118 Keskiviikko
For time:
50 calorie erg
50 hang power clean 50/35
50 toes to bar
50 weighted walking lunges 24/16
50 handstand push-ups
Categories
300118 Tiistai
Front squat
Build up to a 3 or 1 rep max
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
RX weights
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Emilia T.
Categories
290118 Maanantai
5 rounds alternating rounds with a partner:
6 thruster 50/35
5 pull-up
4 box jump
3 hang squat snatch 50/35
rest
both go 5 rounds.
Categories
270118 Lauantai
Deload week
Partner workout for time:
100 dumbbell snatches
100 double-under each
100 dumbbell snatches
100 double-under each
Split dumbbell snatches as desired.
Categories
260118 Perjantai
Deload week
Clean +
Tall Jerk
Jerk Balance
Jerks in Split
Split Press
Push Jerk
Deep Power Jerk
Split Jerk
5 x 1+3 every movement
Categories
250118 Torstai
Deload week
Handstand skills
Deadlift
5-5-5-3-3
45-50-60-70-75%
As many rounds as possible in 8 minutes:
2-4-6-8…
russian kettlebell swing 32/24
push-up
wallball 20/14
Categories
240118 Keskiviikko
Deload week
Toes to bar technique
For quality:
12-8-6-4
leg raises
walking overhead lunges (per leg)
hang muscle snatch
strict pull-up
Anttoni A.
Categories
230118 Tiistai
Deload week
On the minute for 40 minutes:
1. row calories
2. one-arm farmer carry 30/20
3. sit-up
4. ski calories
5. box step overs 24″
6. plank
7. burpee
8. rest
Topi T.