Julkaistu:
Viikko-ohjelma 19.-25.8.-24
Maanantai
”PARTNER KELLY”
5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb)
– Run together, divide box jumps and wall-ball shots as needed.
Tiistai
a) For time:
21 chest-to-bar pull-ups
63 double-unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders
b) 1 set:
200-m single-arm DB overhead carry (15/22.5 kg)
– Alternate arms as needed.
Keskiviikko
For load 10-1:
Push press
– Add load every set.
– Rest as needed.
The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
5 overhead squats
– From the floor.
– Build in load.
For time:
600m run
50 overhead squats (29/43 kg)
50 alternating DB snatches (15/22.5 kg)