Two partner amraps
Two partner amraps
20min amrap
- 200m run
- one round of Cindy
rest 5min
20min amrap
- 250m row
- 15 kb swing 32/24kg
Jul 242017
Jul 232017
5RM deadlift
In 25min:
5RM deadlift
Thrusters and burpees
3 rounds:
- 10 thrusters 42,5/30kg
- 10 burpee
Jul 222017
Overhead squat
In 20min:
Overhead squat 3-3-3-1-1-1
Kettlebell complex
4-5 rounds with two kb`s:
- 6 push jerk
- 9 front squats
-
12 front rack walking lunges (6+6)
-
find heaviest weight for the complex
-
rest 2min between rounds
Jul 212017
Rest day
Rest day: Recovery work and mobility
Jul 202017
Jul 192017
Back squats and pull-ups
10 x e90sec alternating
- 3 back squat
- 1 weighted pull up
Sled drags, sit-ups, farmers walk and hollow rocks
20min amrap:
- 100m backwards sled drag
- 20 ghd sit up
- 100m farmers walk
- 30 hollow rock
Jul 182017
Jerk 3-3-3-1-1-1
In 25min
Jerk 3-3-3-1-1-1
Power clean, jerks, box over burpees and running
2 rounds
- 5 power clean and jerk 70/50kg
- 10 box over burpee
- 400m run
- 10 box over burpee
- 5 power clean and jerk
Rest 2min between rounds
Jul 172017
Rest day
Rest day: Recovery work and mobility
Jul 162017
Thruster 1 RM
find thruster 1RM in 20min
- do 30 du e2mom
Rahoi
"Rahoi"
12 Minute AMRAP:
12 Box Jumps
6 Thrusters 42,5/30kg
6 Bar Facing Burpees
Jul 152017
Deadlifts and dips
e2mom 5 x 8 alternating for 20min
- deadlift
- dip
Sit-ups and pull-ups
4-5 rounds
- 15 ghd sit up
- 10-15 c2b pull ups
This is not for time, try to do all the sets unbroken.