10/5
A
Marklyft
B
Hero DT
5 Rounds For Time
12 Deadlifts (70/48 kg)
9 Hang Power Cleans (70/48 kg)
6 Push Jerks
C
Magstyrka
11/5
Utomhustabata
12/5
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4-5 reps @ 85%
B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest
When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort
13/5
*Step 1*
Pick one with its corresponding distance:
*Assault Bike 250/200 Calories
*Row 5,500/5,000 Meters
*Run 5000 Meters
*Step 2*
Pick your next movement grouping…
*Option 1 = 5 Burpees + 10 Air Squats
*Option 2 = 8 Dumbell Clean and Jerks
*Option 3 = 10 Strict Handstand Push Ups
*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.
So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.
14/5
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing (or 12 Calories of Assault Bike)
12 Deadlifts (70/47,5 kg)
9 Hang Power Cleans (70/47,5 kg)
6 Shoulder to Overhead (70/47,5 kg)
16/5
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
90 m Farmer’s Carry (32/24 kg KBs)
20 Dumbbell Thrusters (22,5/15 kg)
10 Strict Knees to Elbows
