7/6
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean from 2″ Below the Knee + Jerk
(pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk)
Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
B.
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 2-3 dm above standing reach)
8/6
Utomhustabata
9/6
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 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Dumbbell Box Step-Overs (22,5/15 kg)
10/6
Complete rounds of 21, 15 and 9 reps for time of:
21 Dumbbell Front Squats
50 Double-Unders
15 Dumbbell Front Squats
50 Double-Unders
9 Dumbbell Front Squats
50 Double-Unders
Rest 2 min together
Complete rounds of 21, 15 and 9 reps for time of:
Lateral Burpees Over Dumbbells
Dumbbell Deadlifts
Rest 2 min together
Complete as many rounds and reps as possible for 10 minutes of:
10 Dumbbell Front Squats
50 Double-Unders
10 Lateral Burpees Over Dumbbells
10 Dumbbell Deadlifts
11/6
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (20/15 kg)
KB Swings (24/16 kg)
Wall Ball (9/6 kg)
Box Jumps
13/6
Complete as many rounds and reps as possible in 5 minutes of:
400 Meter Run
15 Bent-Over Rows
Max Reps of Alternating Reverse Lunges with Dumbbell Farmer’s Carry until the end of the interval
Rest 60 seconds
Complete as many rounds and reps as possible in 5 minutes of:
20 Alternating Dumbbell Snatches
400 Meter Run
Plank Hold until the end of the 5-minute interval
Rest 60 seconds and complete both of the above portions for a total of THREE (3) sets.
