4 rounds for max reps:
1 minute of snatches (38/61 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (15/22,5 kg) (51/51 cm)
1 minute of rest
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
AMRAP 20:
400-m run
50 KB swings (24/32 kg)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
240415 PARTNER
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
For time:
5-10-15-20-25
Echo bike calories
DB hang snatches, left-arm (12.5/15 kg)
DB hang snatches, right-arm
10.00 Tiimikas boxis
11.00 Jooksutreeningute sarja 2. treening
3 rounds for time:
21 power cleans (45/70 kg)
500-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
AMRAP 25 with a partner:
20 wall-ball shots (2.7/3 m)(6/9 kg)
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed.
3 rounds for time:
50 sit-ups
30 deadlifts (45/60 kg)
5 x 2:30 rounds:
10 overhead squats (30/45 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.