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Skapad: 18 OKT 2021 11:41
Strength
Back squat 5x5
Note: rest 2-3 min between each set.
Open workout
”OPEN 19.4”
For total time:
3 rounds of:
10 snatches 42,5/30 kg
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle ups/ Chest to bar
12 bar-facing burpees
Timecap: 15 min
Accessory (optional)
300 DU
19/10
TABATA
20/10
Gymnastic strength
Perform the following sequence:
00:00-01:00 Max reps strict handstand pushups
01:00-03:00 Rest
03:00-04:00 Max reps kipping handstand pushups
04:00-06:00 Rest
06:00-07:00 Max reps strict pullups
07:00-09:00 Rest
09:00-10:00 Max reps kipping pullups
Gymnastic workout
For time:
20 toes to bar
40 wallballs 9/6 kg
20 toes to bar
Timecap: 10 min
Endurance
10 sprints:
10 seconds max effort assault bike
50 seconds rest
21/10
Strength
Strict press 5x1 @ 90% of your 1RM strict press
Note: rest 2-3 min between each set.
Workout
3 rounds:
10 thrusters 42,5/30 kg
15 pullups
15/12 calorie assault bike
Timecap: 10 min
Accessory (optional)
5 rounds:
12 dumbbell lateral raises @ moderate weigh
22/10
Team workout (2&2)
50 rounds for time (you go - I go):
1 handstand pushup
2 cleans 80/55 kg
3 burpees
Timecap: 40 min
24/10
Weightlifting
In 15 minutes, work up to a daily heavy complex:
Squat clean + push press + push jerk + split jerk
Note: start at 50-60% of your 1 RM C&J.
Strength
Front squat 5x1 @ 90% of your 1RM front squat
Note: rest 2-3 min between each set.
Team workout (2&2)
2 RFT (Split Anyhow)
30 Burpee
30/21 Cal Row
30 Pull Up
30 Power Snatch
10 Double Unders
Remaining time = Max Burpee
Score = Max Burpee
Timecap 15 min
