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Skapad: 05 JUN 2022 19:15
Vecka 23
7/6
A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest
8/6
A.
Every 2 minutes, for 24 minutes (12 sets):
Snatch x 1 rep
*Start at approximately 60-65% and build to a new 1-RM Snatch.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Wall Walks
12 Alternating Dumbbell Snatches (50/35 lbs)
9/6
TABATA
10/6
Partner Workout
For time: Split anyhow
100 Cal Row
50 Power Snatch 40/30kg
30 Chest to bar pull up
75 Cal Row
50 Overhead squats 40/30kg
30 Chest to bar pull up
50 Cal Row
50 Thrusters 40/30kg
30 Chest to bar pull up
25 Cal Row
50 Push press 40/30kg
30 Chest to bar pull up
Time cap 35min
12/6
Partner workout
10 rounds
12/9 Cal row
6 Power snatch 40/30kg
8 rounds
12/9 Cal row
6 Clean & jerk 50/35kg
6 rounds
200m run
6 Thruster 60/40kg
Time cap 35min
This workout is to be done as a relay one partner complete a full round while the other rests
