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Dagens Pass

In teams of two, 3 X 9 min amrap @ 90% effort
Rest 2-3 min between.
One round each at a time
Aim at even pace. High five in switches.
Compare to 200405

A. Amrap 9 min:
4 Atlas ball lift to bear hug stand + bear hug squat + shoulder that f-cker (medium-heavy weight)
6/6 Side V-ups
7/6 cal Assault bike

B. Amrap 9 min:
6 High Kettlebell swings (32/24kg or a bit less)
6 Russian Swings
15/15m Front rack KB walk (One-sided. Switch side after 15m)
4 Shuttle runs (30m)

C. Amrap 9 min:
5 TnG Push press (50-60/40-50kg, bar taken from floor)
5/5 High bar Lunges (same bar, put it down gently when done)
5 Back Squats (push over to the front and down to straight arms)
5 Soft Hang clean high pull
8 Lateral burpees over bar


Instructions

A. So pick it up to standing, squat down and up + lift/throw it up to your shoulder and drop it in front of you. Alternate target shoulder between reps. Big breath in each lift from floor to get extra support for your back. Lying on your side with a slight hinge at the hips and your lower arm extended out in front of you, perform "V-ups" laterally with as straight legs as possible. Quick start and fast but overall sustainable pace on bike. B. Focus on balance in swings and keep back straight. No stress in starting the first rep. Then bring the LB up into a rack position with one hand/arm. Walk 15 meters, switch side and walk back. Bring the KB down very gently before running. Run fast but relaxed. C. Clean the bar up, do the push presses calmly with focus on balance and efficiency. Bring it down behind head and calmly move on to the lunges and back squats. No stress through these, ok? Hang clean high pulls are smooth and the bar moves close to the body. Aim for a brush against mid/upper thighs with the bar. Be pretty quick on the burpees but hold back slightly. You are starting over again with another round very soon.

Fitness

Take a hike in nature and rest your body and soul.


Dagens Pass

In teams of two, 3 X 9 min amrap @ 90% effort
Rest 2-3 min between.
One round each at a time
Aim at even pace. High five in switches.
Compare to 200405

A. Amrap 9 min:
4 Atlas ball lift to bear hug stand + bear hug squat + shoulder that f-cker (medium-heavy weight)
6/6 Side V-ups
7/6 cal Assault bike

B. Amrap 9 min:
6 High Kettlebell swings (32/24kg or a bit less)
6 Russian Swings
15/15m Front rack KB walk (One-sided. Switch side after 15m)
4 Shuttle runs (30m)

C. Amrap 9 min:
5 TnG Push press (50-60/40-50kg, bar taken from floor)
5/5 High bar Lunges (same bar, put it down gently when done)
5 Back Squats (push over to the front and down to straight arms)
5 Soft Hang clean high pull
8 Lateral burpees over bar


Instructions

A. So pick it up to standing, squat down and up + lift/throw it up to your shoulder and drop it in front of you. Alternate target shoulder between reps. Big breath in each lift from floor to get extra support for your back. Lying on your side with a slight hinge at the hips and your lower arm extended out in front of you, perform "V-ups" laterally with as straight legs as possible. Quick start and fast but overall sustainable pace on bike. B. Focus on balance in swings and keep back straight. No stress in starting the first rep. Then bring the LB up into a rack position with one hand/arm. Walk 15 meters, switch side and walk back. Bring the KB down very gently before running. Run fast but relaxed. C. Clean the bar up, do the push presses calmly with focus on balance and efficiency. Bring it down behind head and calmly move on to the lunges and back squats. No stress through these, ok? Hang clean high pulls are smooth and the bar moves close to the body. Aim for a brush against mid/upper thighs with the bar. Be pretty quick on the burpees but hold back slightly. You are starting over again with another round very soon.