230522 MAANANTAI
For time:
10 bar muscle-up
15 box over jump 60/50
10 wall walk
15 burpee
10 bar muscle-up
15 burpee box over 60/50
240522 TIISTAI
Back squat
5-5-3-3-2 @70-90%
240522 TIISTAI
10 – 8 – 6 – 4 – 2 bench press @50-90%
10 front rack reverse lunge between sets
250522 KESKIVIIKKO
Thruster
Build to 1 rmax
250522 KESKIVIIKKO
8min AMRAP
10 Thruster (40kg/30kg)
10 Thruster (50kg/35kg)
10 Thruster (60kg/40kg)
10 Thruster (70kg/45kg)
10 Thruster (80kg/50kg)
AMRAP Thruster (90kg/55kg)
260522 TORSTAI
Partner workout
40min AMRAP
A. 16 db snatch 22.5/15
B. run around the building
270522 PERJANTAI
Snatch balance 3-3-2-2-1-1
270522 PERJANTAI
Overhead squat 3-3-3-3
280522 LAUANTAI
A.
Every 90s for 4 rounds
5 strict toes to bar / knee raises
10 v-ups
15 arch rock
280522 LAUANTAI
B.
Every 4min for 4 rounds
20/15 cal ski
20 db hang c&j 22.5/15
10-15 toes to bar / heels over hips
290522 SUNNUNTAI
"Murph"
1 mile run
100 pull-up
200 push-up
300 air squat
1mile run
Start and end the workout with a mile Run.
Partition the Pull-Ups, Push-Ups, and Squats as needed.
Women wear a 14 lb. weight vest, and
men wear a 20 lb. weight vest (optional)