Back squat 8 x 5
– same weight as in previous sets
This workout is completely optional. You just want to squat? Go ahead kyykkää kyykkää!
For time:
– 20cal assault bike/ row
– 80m double kb front rack carry (heavy weight)
advanced
For time:
– 30 cal assault bike/ row
– 60m double kb front rack walking lunge
Power clean and push jerk 8 x (2+2)
– work up to heavy complex
8min amrap of:
– 2-4-6-… hang cleans 60/40kg
– 3 pull up's
advanced
8min amrap of:
– 2-4-6-… hang cleans 70/50kg
– 3 c2b's
Rest day: Recovery work and mobility
Narrow grip bench press, four sets of four reps.
3-4 rounds of:
10+10 front rack walking lunge 40/30kg
10 thrusters
10 cal row
Rest 1min between rounds
Advanced
3-4 rounds of:
10+10 front rack walking lunges 40/30kg
10 pull ups
10 thrusters
10 cal row
Rest 1min between rounds
deadlift 5 x 4
5 second count on the way down. Use those straps if you got em!
7min AMRAP of
8 db power cleans
8 db box step overs
Advanced
7min AMRAP of
12 db power cleans
12 db box step overs
Rest day: Recovery work and mobility
Row
3 RNDS:
500m (1.55 / 2:10) / rest 90 sec
500m (1.50 / 2:05) / rest 90 sec
500m (1.45 / 2:00) / rest 180 sec
5 supersets of:
– 6 weighted pull-ups
– 6 weighted dips
rest 2-3min between sets.
3 rounds with a partner for time
– 50 cal row
– 50 kb swings 32/24kg
– 50 db push presses
Two dumbbells on the PP's. Split the reps how you want to. 18min timecap.
Six sets of five reps of back squats.
Same weight you used on last thursday 11.10.
10min OTM alternating between
– 40-60 DU's
– 8-12 burpees
Advanced
Hit the higher numbers.
Eight sets of two power snatches.
5 x E2MOM: 200m run + max reps DB snatches
Run 200m every two minutes and after that do max reps DB snatches for the rest of the time left on that round before running again. Rinse and repeat.
Score = DB snatches.
Rest day: Recovery work and mobility