Su 21.11.

Lepo

La 20.11.

”Cindy”

AMRAP 20

5 Pull-ups
10 Push-ups
15 Air Squats

Pe 19.11.

Pre workout:

For load:

2 hang split cleans

On a 12:00

4:00 Max Power Cleans (60/42,5) 4:00 Max Calorie Row
4:00 Max Double Unders

Ke 17.11.

PRE-WORKOUT
3 Sets For Reps:
1:00 Single-Leg Squats – Rest 1:30

5 SETS FOR LOAD

7 Back Squats

Ti 16.11.

Pre workout:

5:00
Shoulder Taps in Handstand

FOR TIME

400m Run
50 Sit-ups
25 Bar Muscle-ups
50 Sit-ups
15 Bar Muscle-ups

Ma 15.11.

PRE-WORKOUT
For Load:
Tempo Strict Press

5 Sets x 3 Reps

5 ROUNDS FOR TIME

15 Deadlifts (102,5/70)
15 Ring Dips

Su 14.11.

Lepo

La 13.11.

Pre workout:

2 Muscle Snatch + 3 Power Snatch + 1 Overhead Squat

Ringer 1 & Ringer 2

FOR TIME
30-20-10

Calorie Bike
Toes-to-Rings

– Rest 1:00

15-10-5

Burpee-to-Target
Overhead Squats (60/42,5)

Pe 12.11.

4 ROUNDS FOR TIME
Run 1200m – Rest 2:00

Scaling

Run -> Distance, Bike (Double Distance), Row (1200/900m)

To 11.11.

Lepo

Ke 10.11.

AMRAP 20
25 Pull-ups
50 weighted Good mornings (20/15)
75 Double Unders
100m KB Farmer Carry (24/16)
– Use two KBs for the farmer carry

Accessory:

ACCUMULATE

30 Back Extensions

30 DB Side Bends

Ti 9.11.

Partner workout

FOR TIME
90-70-50
Calorie Row
Alternating DB/KB Hang Snatches (22,5/15)

Ma 8.11.

PRE-WORKOUT
2 Sets for Reps:

1:30 Max Rep Wall Balls

– Rest 1:30

4 ROUNDS FOR TIME
28 Single-Leg Squats
15 Power Cleans (52,5/35)

Su 7.11.

Lepo

La 6.11.

pre workout:

3 Sets:
1:00 Push-ups
1:30 Rest

7 Sets For Reps:

:30 Floor Press
:30 Hand Release Push-ups
2:00 Rest

Pe 5.11.

PRE-WORKOUT
EMOM 10:
3-5 Bar Muscle-ups

FOR TIME
100 Burpees-to-Target

To 4.11.

Lepo

Ke 3.11.

”Heavy Nancy”
5 rounds For time

400m run
9 overhead squats (82,5/55)

Ti 2.11.

PRE-WORKOUT
Hip & Back Extension and Hollow Rock Practice

5 ROUNDS FOR TIME

10 Box Jump Overs
15 GHD Sit-ups
25 Russian KB Swings (24/16)

Ma 1.11.

FOR TIME

Partner row, you go-i go
125m Row
250m Row 500/400m Row 1000/850m Row 500/400m Row 250m Row
125m Row