Julkaistu:
Ma
a) Pre-workout:
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions
b) 4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (15/22.5 kg)
Ti
a) Pre-workout:
On a 10:00 clock:
Build up to heavy single squat snatch
b) ”Amanda”
For time:
9-7-5:
Muscle-ups
Squat snatches (43/61 kg)
Ke
AMRAP 20:
800-m run
10 rope climbs (4.6-m.)
– Partners run together and split rope climbs as needed.
To
Lepo
Pe
a) 5 sets for load:
3 power cleans
6 alternating front rack lunges
b) Post-workout:
3 sets:
20 weighted GHD hip extensions/ barbell good mornings
3 sets:
20 weighted GHD hip extensions/ barbell good mornings
La
a) Pre-workout:
5 sets:
5 SOTS presses
5 sets:
5 SOTS presses
b) AMRAP 12:
50 box jumps (51/61 cm)
50 pull-ups
50 overhead squats (29/43 kg)
50 wall-ball shots (6/9 kg)
35/50-cal. Row
50 box jumps (51/61 cm)
50 pull-ups
50 overhead squats (29/43 kg)
50 wall-ball shots (6/9 kg)
35/50-cal. Row
Su
Lepo