On a 7:00 clock for reps:
10 weighted pull-ups 6/10 kg)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (6/9 kg) (2.7/3 m)
Pre-workout:
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.
Box suletud!
Ilusat Võidupüha ja Jaanipäeva!!!
Jaanipäeva eritrenn, kell 10:00, Raadi sõjaväelinnakus!
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Athlete’s choice for deadlift load (suggested 185/275 lb).
Pre-workout
4 sets:
3 deadlifts
– Build to a heavy set of 3.
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24 kg)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
Post-workout:
8 sets:
:20 hollow hold
:10 rest
EMOM 18:
Min 1 | 5 power cleans (47/70 kg)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
7 sets:
3 push jerks + 1 split jerk
Post-workout:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.
8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.
Laupäevane tiimikas!