v 22
27 maj
Two Heroes
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800 Meters
28 maj
A.
Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans (building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps (jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)
B.
For time:
750 Meter Row
25 Burpee Box Jump-Overs
29 maj
A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes
Build to today’s heavy 3-4 reps.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (43/29,5 kg)
10 Alternating Overhead Reverse Lunges (43/29,5 kg)
10 Pull-Ups
C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 23 meter, each arm
30 maj
Tabata
31 maj
In teams of two, alternating each movement, complete six round for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps
60 seconds of Push Press (43/29 kg)
60 seconds of Rowing (for Calories)
2 juni
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps
*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (61/43 kg)
6 Toes to Bar
12 Kettlebell Swings (32/24 kg)
