AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (35/55 kg)
5 overhead squats
Pre-workout
5 sets:
1 power snatch
1 overhead squat
1 squat snatch
HEAVY DAY
7 sets for load:
1 clean pull
1 clean
1 hang clean
Kaitseväe kehaliste võimete kontrolltest
AMRAP 2 – Unbroken set Push-ups
Rest 10:00
AMRAP 2 – Unbroken set Sit-ups
Rest 10:00
For Time – 3200m Run / 6000m Row
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!