Fight Gone Bad
3 rounds for reps:
1:00 wall-ball shots (6/9 kg) (2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.
LIHAVÕTTE ERIKAVA!
For time:
100 hang power snatches (20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats
For load:
3-3-3-3-3-3-3
Back squat
5 x 2:00 rounds:
10 deadlifts (56/84 kg)
Max shuttle runs
– 1 shuttle run is 7 mtr out and back.
– Rest 1:00 between rounds.
Pre-workout
3-5 sets:
5 deadlifts
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
Post-workout
8 sets:
:10 L-sit holds
:20 rest
Tiimikas kell 10:00 Boxis!
For time:
30 box jumps (61/76 cm)
1,600-m run
10 rope climbs (4.6/4.6 m)
Pre-workout
EMOM 5:
:20 double-under practice
For calories:
30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.
Pre-workout
3-4 sets:
2 power snatches
AMRAP 12:
100-m single-DB suitcase carry (22.5/32.5 kg)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Post-workout
Accumulate:
2:00 side plank, right
2:00 side plank, left