Torstai
A. Ring muscle-up practice B. Echo/Assault bike 30s sprint x 4 sets -Rest 4:00 between
Keskiviikko
A. Deadlift Build to a heavy 5 @ RPE 9/10 B. Hip thrust 2x10 band around knees C. Bulgarian split squat 2x 8+8 farmer hold, Heavy!
Tiistai
A. Bench press Build to a heavy 2 in 4 sets *after each set 10-15 reverse fly B. 2-2-2-2 minute intervals 8 burpee box jump overs 60 double-unders Max reps toes-to-bar time remaining
Maanantai
A. EMOM 9: 1. 2 hi-hang power snatch 60-65% 2. 2 hang power snatch 70-75% 3. 1 power snatch 85-90% B. 8x 1:00, 1:00 off: 7 ground to overhead 42,5/30kg Max distance shuttle run
Lauantai
"Lupo" For Time (with a Partner) Cash-In: 1,943 meter Row 100 Wall Ball Shots (20/14 lb) 90 Deadlifts (135/95 lb) 80 Hand Release Push-Ups 70 Box Jumps (24/20 in) 60 Toes-to-Bars 50 Burpees 40 Power [...]
Perjantai
A. Back squat 10-8-6-4 Squat every 3:00 B. AMRAP 15 With partner: 1. Row 2. 1 round of: 5 strict weighted pull-up 10 deficit push-up 15 goblet squat
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of athlete and achive your fitness goals