For time

21–15–9
Deadlift @100/70 kg
Handstand push up

TC 10 min

Scaled

HSPU = pike box push up, pike push up, Z-press

Level 1.
For time:
21-15-9 Thruster @42,5/30kg
Pull up

Level 2.
21-15-9 Thruster @35/25kg
15-12-9 pull up

Level 3.
21-15-9 Thruster @30/20kg
Jumping pull up

Rpe 4.5

TC 8min

Klassikko bench mark. Franin idea on olla kovalla intensiteetillä tehtävä treeni mikä mittaa voimaa, kapasiteettia, taitoa ja kestävyyttä. Jos on aikaa niin treenin voi tehdä kahdessa lähdössä.

For Time:
30 Clean & Jerk
Rx 60/42,5

FOR TIME:

3 Rounds
400m Run
21 American Kettlebell Swings
12 Pull-Ups

Timecap: 15:00

Please run the same route!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 9/6kg , 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

"Filthy Fifty"

50 Box Jumps 24" / 20"
50 Jumping Pull-ups
50 KB swings 1 pd / 0.5 pd
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs / 30 lbs
50 Back Extensions
50 Wallball 20 lbs / 14 lbs
50 Burpees
50 Double unders

tc:30:00

Warmup:
1-2 Rounds
10 Olkakierrot
10 Hand release push ups (kädet suoraksi alhaalla)
10-15 Hollow Rock
30s Active Hang tangossa
10 Hanging Shrugs

1A Negative Pull ups 4 x 5 (hypyllä ylös ja mahdollisimman paljon jarrutusta alas)
1B Ring Row 4 x 6 (mahdollisimman raskas, renkaat aina rintakehään kiinni)
*1:30 palautus setin jälkeen

2A Banded Pull Down (istuen, kuminauha ja keppi) 3 x 10-12
2B Lat Pull Down 3 x 10 - 12
2C Standing Dumppel Row 3 x 8-10 per side
* 1:30 palautus setin jälkeen

3A Leg raises 3 x 6-10 (jalat suorana, mahdollisimman ylös ja kunnon jarrutus alas)
3B Knee raises 3 x 8-12 (mahdollisimman ylös ja kunnon jarrutus alas)

5min Amrap
3 - 6 - 9 - 12 - 15 - 18
Row Cal
Jumping Pull Ups

rest 3 min

5min Amrap
3 - 6 - 9 - 12 - 15 - 18
Row Cal
V- Ups

Warmup:
1-2 Rounds
10 Weight Sift (punnerrus asennossa )
10 Shoulder taps
10 Knee taps (punnerrus asennossa)
1-2 Rounds
6-10 Wall Facing Weight Shift
6-10 Wall Facing Shoulder Taps
30s Hs Hold (wall Facing)

1A Seated DB Shoulder Press 3 x 6-8
1B Standing Pike Push Ups 3 x 6-10 (mahdollisimman pitkä liikerata)
* 1:30 min palautus

3Sets (putkeen)
10 DB Bench Press
10 Push Ups

3A Tempo Shoulder press (tangolla) 3 x 6-10 (3s ylös 3s alas)
3B Kulmasoutu tangolla 3 x 8-12
*1:30 min palautus

Core:
2-3 Sets
10-15 Reverse Hypers (ghd)
15-20 Selän ojennus päinmakuulla (ylä ja alvartalo nousee)

Warmup:
2 Rounds
10 Olkakierto + punnerrus
5 Hindu push ups
5 Mittarimato
5-10 Hanging Shrugs
10-15 Latt Pull Down
5-10 Ring Row

4 x 6-8 Seated Pull Ups (tanko räkkiin kiinni)

1A Negative pull ups 4 x 5-7 (lähtö yläasennosta, mahdollisimman paljon jarrutusta ihan alas asti)
1B Pendley Row (tangolla) 4 x 6-8
* 1:30 - 2:00 palautus

2A Weighted Hollow Rock (levypaino) 3 x 10-15
2B Leg raises 3 x 8-12 (hallittu nosto hallittu lasku)

6min Amrap
10/10 Overhead Squats DB/KB
10/10 Shoulder Press DB/KB
20 Biceps Curl

rest 3:00

6min Amrap
10 Ring Row myötä
10 Ring Row vasta
10 Ring row pysty

Warmup:
3 Snatch Pull
3 Snatch Hi Pull
3 Power Snatch
3 Snatch Balance + 3 Overhead Squats
3 Hang Squat Snatch
3 Squat Snatch

Squat Snatch
3 x 3 60-65%
3 x 3 65-70%
3 x 3 70-75%