300123 MAANANTAI
"Tabata This!"
Tabata row (cal)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20s of work followed by 10s of rest
for 8 intervals. For this workout, your Tabata score is the
least number of reps performed in any of the 8 intervals.
310123 TIISTAI
For repetitions:
1min squat clean 70/50
1min ring dips / ringrow
2min REST
1min squat clean 90/60
1min ring muscle-up / (jumping) ring dip
2min REST
1min squat clean 70/50
1min ring dips / ringrow
2min REST
1min squat clean 90/60
1min ring muscle-up / (jumping) ring dip
2min REST
010223 KESKIVIIKKO
Daily max in turkish get-up
010223 KESKIVIIKKO
15min AMRAP
3+3 turkish get-up
50 double under / 75 single under
15 kb swing
50 double under / 75 single under
020223 TORSTAI
For time: (part 1)
60/50 cal ski
40 shoulder to overhead 40/25
20 box over jump 60/50
020223 TORSTAI
for time: (part 2)
60/50 cal ski
40 hang power clean 40/25
20 box over jump 60/50
030223 PERJANTAI
hang muscle snatch + snatch balance
4 x 1+3
tall snatch
4 x 2
every 2min for 5 rounds
3-position squat snatch (hi-hang-hang-floor)
3 x 10-20 v-ups / 1min rest between sets
040223 LAUANTAI
Team workout (team of 3)
30min AMRAP
15 rope climb
60 one arm devils press
15 wall walk
60 db one arm hang c&j
one works at a time, split reps
050223 SUNNUNTAI
"CF OPEN 19.4"
For total time:
3 rounds of:
10 snatches 42,5/30
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes