Push press. Find your 2 rep max of the day
Find your:
Deadlift 3RM @30X1 in 15 mins
5set of 2min On + 1 min Off:
– 15 OHS @20/15
– 10 Situp
– Max Effort Down & Up
Post total Down & Up
Good & Sustainable pace
For meters
Row 30 sec Max Effort, Rest 30 sec. 4 times.
Give all you got.
Write your lowest effort.
In 10min:
Find your Strict Pullup Max Effort.
Note Reps & Band
In 10min:
Find your Strict Handstand Pushup Max Effort.
Note Reps & Help (disk amount) look for 3 or more reps
In 10min:
Find your Strict Pushup Max Effort.
Note Reps & Help (disk amount) look for 3 or more reps
3 sets of:
– 10/6 Pushup @20X0
– 30 sec Wall Sit
– 10 BB Bicep Curl @20X0
– 20m (10+10) Farmer's Carry @24/16
* 90 sec rest
Post Total time, find a comfortable and sustainable pace
1 Hour Test
4x 15 min Piece of:
– 5min Row (cal)
* 1min Air Squat
* 1min 15" Plank + 15" Pushup x2
* 1min Down & Up
* 1min Alt Lunges
* 1min Box Jump (step-down)
– 2:30min Byke (cal)
– 2:30min Rope Jump (No Double-unders)
REPEATABLE & SUSTAINABLE
Note:
– Count Total Reps and note each part score for every round
Power Clean 2RM
Find your:
Back Squat 3RM @30X1 in 15 mins
4 Sets of:
– 10 L-sit Leg Raise
– 20 DB Push Press (alt) @20/15 | @16/12 | @10/5
– 20 DU / 10 DU / 60 SU
* 1min Rest
Post Total time, find a comfortable and sustainable pace
Post the total amount
Find your 1RM of the day.
Nyt vöitä kehiin, spottaajat tangon päihin ja kyykkymusiikki kovalle!
1RM for shoulder press.
Deadlift 1RM