180324 MAANANTAI
(5 x 1 legless rope climb / rope pullup + hang)
For time
buy in 8 rope climb, then
5 rounds
16 db snatch 22.5/15
12 sit-up
buy out 4 rope climb
190324 TIISTAI
For load:
Back squat
7 x 1
190324 TIISTAI
4 rounds
in 1min:
8 front squat 70/50
AMRAP deadlift 70/50
1min REST
200324 KESKIVIIKKO
"Fight gone bad"
3 rounds
1min wallball 20/14
1min sumo deadlift high pull 35/25
1min box jump
1min pushpress 35/25
1min row cal
1min rest
210324 TORSTAI
(3 sets:
3-8 strict (c2b) pull-up
8-12 db bench press
2min rest between sets)
For time:
A.
15 – 10 – 5
db hang c&j 22,5's/15's
chest to bar pull-up
rest until 8:00 then for time:
B.
30 db hang c&j 22,5's/15's
30 chest to bar pullup
result is total time spend in part A and B
220324 PERJANTAI
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.
(3 rounds
8 snatch grip barbell row
10 btn snatch grip pushpress
15 toes to rings)
230324 LAUANTAI
in teams of 4
A: 12min AMRAP: echo bike calories & box step overs w/ plate 15/10
B: 12min AMRAP: ski calories & wall walks
C: 12min AMRAP: shuttle runs & farmers walk w/ kb's 32's/24's (1 rep 10m)
1min rest between amraps
two working at the same time, two resting