Tiistai
A) emom 3
Weighted false grip ring hang 10-15s
3 rounds, 2:00 rest between
4 weighted ring pull-up
*after each set max reps deficit push-ups
B) 5×3:00 on, 2:00 off
10 wall balls
10 burpees
10 power snatches 35/25kg
10 pull-ups
A) emom 3
Weighted false grip ring hang 10-15s
3 rounds, 2:00 rest between
4 weighted ring pull-up
*after each set max reps deficit push-ups
B) 5×3:00 on, 2:00 off
10 wall balls
10 burpees
10 power snatches 35/25kg
10 pull-ups
A) 3 rounds
20 steps 1-arm oh lunge
20 toes-to-bars
20 dumbbell snatches
-22,5/15kg
B) 5 rounds, 2:00 rest between
15s assault bike sprint
A) 4 sets, new set every 3:00
4 back squats
*after each set 8 nordic hamstring curls
B) For 25:00
2:00 cardio machine
1:00 ring push-up plank hold
25+25m 1-arm OH walk
2:00 cardio machine
1:00 wall sit
25+25m 1-arm farmers walk
4 rounds, each round faster than previous one:
20 thrusters 35/25kg
20 burpees
20 box jumps
20 chest-to-bar pull-ups
20 wall balls
A) 5×1+2, E2M, climbing
High-hang power snatch + hang power snatch
B) 5×1, E2M, climbing
Snatch deadlift
C) 3×15 high pull
A) EMOM 5:
10-15s false grip ring hang
B) 3 rounds, 2:00 rest between
5 weighted ring pull-up
*after each set max reps push-ups
C) 4×3:00 on, 3:00 off:
30 double-unders
10 dumbbell box step overs
10 toes-to-bars
10 burpees over dumbbell
A) 4 sets, 2:00 rest between
10m OH walking lunge
20 flutter kicks
B) 6x10s sprint, 2:00 rest between
Assault bike