27/9
Weightlifting
Every 2 min x 5, perform:
2 Squat Snatches @ 80% of 1 RM Snatch
Note: drop the barbell between each rep.
Strength
Back squat 5x1 @ 85% of your 1RM back squat
Note: rest 2-3 min between each set.
Open workout
”OPEN 17.4”
AMRAP 13 min:
55 deadlifts 100/70 kg
55 wallballs 9/6 kg
55 calorie row
55 handstand pushups
Accessory (optional)
Accumulate 100 bulgarian split squats (empty barbell)
28/9
Gymnastic strength
Strict pullup strength
3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week.
Gymnastic workout
6 rounds:
5 burpee pullups
10 toes to bar
30 double unders
Timecap: 10 min
Endurance
"DEATH BY ASSAULT BIKE"
EMOM until failure:
Minute 1: 2 calorie assault bike
Minute 2: 4 calorie assault bike
Minute 3: 6...
Note: continue until you can’t reach the calories within the minute.
Accessory (optional)
4 sets for quality:
15 chest supported rear delt flyes @ moderate weight
29/9
Strength
Strict press 5x1 @ 85% of your 1RM strict press
Note: rest 2-3 min between each set.
Workout
For time:⠀
100 dumbbell hang clean and jerks (2x22,5/15 kg)⠀
EMOM: 3 dumbbell facing burpees
Timecap: 22 min
Accessory (optional)
4 sets for quality:
8 barbell rows @ moderate weight
30/9
TABATA
1/10
Team workout
In teams of 2 (split anyhow):
2km run together
150m dumbbell overhead walking lunges 22,5/15 kg
50 synchronized burpee to ring touch
50 clean and jerks 70/47,5 kg
Timecap: 40 min
Note: the rings should be set up so that you have to jump to reach them each time.
3/10
Workout
“FATAL 40”
For time
40 Wall ball shots (9/6kg)
40 Hang Cleans (42,5/30kg)
40 Pull-Ups
40 Deadlifts (42,5/30kg)
40 Push-Ups
40 Boxjumps
40 Toes-to-Bars
40 Air squats
40 Hang Snatsches (42,5/30kg)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter run at start and after each 40 rep movement
Timecap 50min
