“ROCK”
3 AMRAPs in 17 minutes
AMRAP in 5 minutes
10 Power Cleans (60/40 kg)
12 Burpees
14 Box Jumps (L/M)
20 Sit-Ups
Max distance Row
Rest 1 minute
3 Rounds for Time
10 DB Squat Snatches right Arm 15/10 kg
10 Strict Knees to Elbows
10 DB Squat Snatches left Arm 15/10 kg
10 Strict Knees to Elbows
17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 102/68 kg.
55 wall-ball shots, 9/6 kg
55-calorie row
55 handstand push-ups
Laupäev on päev, kui tuled boxi ja sa tõesti ei tea mis sind ees ootab – pikki sokke seekord vaja ei lähe.
Kell 10.00 näeme!
18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 22,5/15 kg
14-cal. row
AMRAP 4:
Buy-In: 4 Rope Climbs
12 Sumo Deadlift High Pulls (30/19 kg)
12 Box Jumps
Rest 4 Minutes
AMRAP 4:
Buy-In: 3 Rope Climbs
9 Sumo Deadlift High Pulls (40/30 kg)
9 Box Jumps
Rest 4 Minutes
AMRAP 4:
Buy-In: 2 Rope Climbs
6 Sumo Deadlift High Pulls (50/40 kg)
6 Box Jumps
4 Rounds for Time
50 Double Unders
15 Overhead Squats 45/30 kg
15 Burpees to target
TABATA THIS
With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata
DT
5 Rounds For Time
12 Deadlifts (70/45 kg)
9 Hang Power Cleans
6 Push Jerks
Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <6 minutes
3 rounds for time of:
500 mtr Row
1 legless Rope Climb
100 Double Unders
1 legless Rope Climb