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Skapad: 16 MAJ 2021 20:27
17/5
A.
Take 15 minutes to build to approximately 80% of your 1-RM Snatch
and then…
B.
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches
18/5
Utomhustabata
19/5
A.
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 20 seconds
Tall Box Jumps x 10 reps
(jump high, land soft, then step back down)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (43/30 kg)
20 Front-Racked Alternating Reverse Lunges (42/30 kg)
20/5
Four rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Dumbbell Shoulder to Overhead (22,5/15 kg)
400 Meter Run
10 Dumbbell Hang Squat Cleans (22,5/15 kg)
10 Toes to Bar
21/5
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
22/5
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
