Workout list by Ilkka Rainto CFML Kisaryhmä - Jasmin

CFML Kisaryhmä Syksy 2021, Reeni 11 - Jasmin Workout
Lämppä
6min AMRAP
- 10m Askelkyykkyä
- 10 Air Squats
- 10 Squat to Stand
- 10 Banded Good Mornings
- 10 Banded Deadlifts
Reeni 1
Front Squat
15min for Quality (E3MOM)
- 5x 55kg
- 5x 57,5kg
- 5x 60kg
- 5x 62,5kg
- 5x 65kg
Reeni 2 - Kip/Butterfly Pull ups
EMOM for 12min
- 15 Hollow Rocks
- 10 Beat Swings
- 10 Scap hanging Circles
- 10 Strict Circles
Reeni 3 - Metcon
Half Cindy
10min AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 8-10 Arch/Hollow Tension Drill
- 20s Bench Hollow Sliders
- 12 Ring I Y
CFML Kisaryhmä Syksy 2021, Reeni 12 - Jasmin Workout
Lämppä
Tabata (20s työ:10s lepo), 4 kierrosta (8min)
- Double Unders
- Hollow Hold
- Push ups
- Squat Jumps
Reeni 1
Front Squat
10min for Quality
- 3x 65kg
- 3x 67,5kg
- 3x 70kg
- 3x 72,5kg
Reeni 2 - Dips
EMOM for 9min
- 5 Ring Dip Negatives
- 18 Plank Shifts
- 9 Toe Spot Ring Dips
Reeni 3 - Metcon
Christine
3 Rounds For time (Cap 9min)
- 500m Row
- 12 Deadlift @ Bodyweight
- 21 Box jumps
Reeni 4 - Lats & Shoulders
EMOM for 9min
- 10 Get Out of the Pool
- 8 Iron Cross Lift Off
- 12 Banded Hollow I Y
CFML Kisaryhmä Syksy 2021 / Jakso 2 - Reeni 1 Workout
Lämppä
6min AMRAP
- 10 KB Swings @ 8-12kg
- 10 KB Alternating Cleans @ 8-12kg
- 10 KB Alternating Jerks @ 8-12kg
- 1/1 Turkish get ups @ 8-12kg
Then
3 rounds
- 10 Banded Hollow IYs
- 10 Good Mornings
- 10 Banded Squats
Reeni 1
For Quality (12min)
Push Press
- 5-5-10 @ 30kg
Reeni 2
10min for Quality
4 Rounds
- 5 Behind the neck pull ups (don’t have to be in a row) / from box if needed
- 20s of scap hanging circles
Reeni 3
EMOM for 12min
- 8 Seated Dumbbell Shoulder Press @ 2x8-10kg (
)
- 20s Handstand Hold (
)
- 2-3 Box Handstand Push-up Negatives (
)
- 10-12 Push ups
Reeni 4
Metcon
FRAN
For Time (Cap 10min)
21-15-9
- Thrusters @ 30kg
- Pull ups
Reeni 5
EMOM for 9min
- 10 Banded Hollow I Y
- 12 Banded Hollow Pull Downs
- 8 Iron Cross Lift Off
CFML Kisaryhmä Syksy 2021 / Jakso 2 - Reeni 2 Workout
Lämppä
3 Rounds (Cap 10min)
- 5 Push ups
- 20s Plank Hold
- 12 Shoulder Taps
- 8 Plank Weight shifts
- 6 Hollow IYs
Reeni 1
Push Press 5x5 (Cap 15min)
- 5x 25kg
- 5x 27,5kg
- 5x 30kg
- 5x 32,5kg
- 5x 35kg
Reeni 2
HSPUs, EMOM for 9min
- 10-12 Piked Handstand Push-ups (
)
- 5 Box Walk Outs (
)
- 20s Handstand Hold (
)

Reeni 3
EMOM for 9min
- 10 Banded Hollow I Y
- 12 Banded Hollow Pull Downs
- 8 Iron Cross Lift Off
Reeni 4
Metcon
12min AMRAP
- 4 Shoulder Presses @ 25kg
- 8 Sumo Deadlift High Pulls @ 25kg
- 12 Front Squats @ 25kg
CFML Kisaryhmä Syksy 2021 / Jakso 2 - Reeni 3 Workout
Lämppä
8min AMRAP
- 20m KB Walking Lunges @ 2x4-8kg
- 10 KB Clean & Jerk @ 2x4-8kg
- 20m Overhead Carry @ 2x4-8kg
- 20s Hollow Hold
- 5 V sit ups
Reeni 1
Push Press 4x3 (Cap 10min)
(Can be done by E2.5MOM for 4 rounds/10mins)
- 3x 35kg
- 3x 37,5kg
- 3x 40kg
- 3x 42,5kg
Reeni 2
Butterfly Pull ups work, 10min for Quality
10-8-6-4-2
- Strict BUP Straight body circles
- 2 Foot Box Drill
Reeni 3
**HSPU Work, EMOM for 12min
- 2-3 Wall walks (

)
- 10-12 Piked Handstand Push-ups (

)
- 30s Hollow hold (

)
- 16 Plank Shoulder Taps (

)

Reeni 4
Metcon
Open 15.4
As many REPS as possible in 8mins
- 3 HSPUs
- 3 Cleans @ 55kg
- 6 HSPUs
- 3 Cleans @ 55kg
- 9 HSPUs
- 3 Cleans @ 55kg
- 12 HSPUs
- 6 Cleans @ 55kg
- 15 HSPUs
- 6 Cleans @ 55kg
- 18 HSPUs
- 6 Cleans @ 55kg
- 21 HSPUs
- 9 Cleans @ 55kg
- …
Lisää 3 toistoa HSPU:ita joka kierroksen jälkeen rivejä joka kolmannen kierroksen jälkeen.

Reeni 5
Lats & Shoulders, EMOM for 9min
- 8-10 Arch/Hollow Tension Driill
- 20s Bench Hollow Sliders
- 12 Ring I Y
CFML Kisaryhmä Syksy 2021 / Jakso 2 - Reeni 4 Workout
Lämppä
6min AMRAP
- 8 Banded Hollow I Y
- 8 Jumping Lunges
- 10 KB Swings
- 5/5 Alternating KB Clean & Jerks
Reeni 1
Split Jerk 4x3 (Cap 10min)
(Can be done by E2.5MOM for 4 rounds/10mins)
- 3x 35kg
- 3x 37,5kg
- 3x 40kg
- 3x 42,5kg
Reeni 2
HSPUs, EMOM for 12min
- 6 Box Handstand Push-ups
- 12 Box Weight Shifts
- 30 Handstand Hold
- 10 Seated Dumbbell Shoulder Press @ 2x8-10kg
Reeni 3
Metcon
Open 20.2
20min AMRAP
- 4 DB Thrusters @ 2x10kg
- 6 Toes-to-Bars
- 24 Double Unders
Reeni 4
Lats & Shoulders, EMOM For 9min
(Tee jos jää aikaa)
- 10 Get Out of the Pool
- 12 Banded Hollow I Y
- 20 Hollow Rocks
CFML Kisaryhmä Syksy 2021 / Jakso 2 - Reeni 5 Workout
Lämppä
6min AMRAP
- 20m KB Lunges @ 6-8kg
- 10 KB Swings @ 6-8kg
- 10 Hollow Rocks
- 5/5 KB Clean @ Jerks @ 6-8kg
- 10 Superman Rocks
Reeni 1
For Quality (12min)
Push Press
- 5-5-10 @ 35kg
Reeni 2
Butterfly Pull ups, , 10min for Quality

3 Rounds, 30s on : 30s off
- Arched Pull ups

Then

3 Rounds, 30s on : 30s off
- Mini Circles

Reeni 3
HSPUs, EMOM for 9min
- 30s Handstand Hold
- 12 Push ups
- 4-5 Handstand kick ups
Reeni 4
Metcon
3 Rounds for time (Cap 15min)
- 17 Cal Row
- 21 Wall Balls @ 6kg
- 18 Alternating Dumbbell Snatches @ 15kg
- 15 Lateral burpees Over Rower
Reeni 5
EMOM for 9min
- 14 Ring I Y
- 12 Ring Pulses
- 20s Bench Hollow Sliders
CFML Kisaryhmä Syksy 2021 / Jakso 2 - Reeni 6 Workout
Lämppä
3 Rounds (cap 10min)
- 10 Banded Hollow IYs
- 10 Banded Hollow Lat Press Downs
- 5 Push ups
- 20s Hollow Hold
- 20s Superman Hold
Reeni 1
Push Press 5x5 (Cap 15min)
- 5x 30kg
- 5x 32,5kg
- 5x 35kg
- 5x 37,5kg
- 5x 40kg
Reeni 2
HSPUs, EMOM for 9min
- 3-4 Box Handstand Push-up Negatives
- 10-12 Piked Handstand Push-ups
- 5-6 Box Walk Outs
Reeni 3
EMOM for 12min
- 10 Get Out of the Pool
- 8 Iron Cross Lift Off
- 12 Banded Hollow I Y
- 20 Hollow Rocks
Reeni 4
Metcon
12min AMRAP
- 9 Deadlift @ 35kg
- 6 Burpees
- 3 Power Cleans @ 35kg
CFML Kisaryhmä Syksy 2021 / Jakso 2 - Reeni 7 Workout
Lämppä
3 rounds for quality (Cap 10min)
- 4/4 askelkyykky + Maailman parasta
- 5 Hindu Push ups
- 10 Downward dog toe touches
- 10 Cossack squats
Reeni 1
Push Press 4x3 (Cap 10min)
(Can be done by E2.5MOM for 4 rounds/10mins)
- 3x 40kg
- 3x 42,5kg
- 3x 45kg
- 3x 47,5kg
Reeni 2
Butterfly Pull ups work, 10min for Quality
Complete 3 Rounds of
- 30s Scap Hanging Circles
- 10 Slow & Purposeful reps of 1 Foot Box drill
Reeni 3
HSPU Work, EMOM for 12min
- 30s Handstand Hold
- 10 Dumbbell Shoulder Press @ 2x10-12kg
- 3 Wall walks
- 10-12 Piked Handstand Push-ups
Reeni 4
Metcon
For time 21-15-9 (Cap 10min)
- Row Calories
- Burpees over rower
Reeni 5
Lats & Shoulders, EMOM for 9min (jos aikaa jää)
- 40s Ring I Y
- 30s Ring Pulses
- 20s Bench Hollow Sliders
CFML Kisaryhmä Syksy 2021 / Jakso 2 - Reeni 8 Workout
Lämppä
6min AMRAP
- 5m Inchworm
- 10 V Sit ups
- 5 Push ups
- 10 Jumping lunges
- 5 Jumping Squats
Reeni 1
Split Jerk 4x3 (Cap 10min)
(Can be done by E2.5MOM for 4 rounds/10mins)
- 3x 40kg
- 3x 42,5kg
- 3x 45kg
- 3x 47,5kg
Reeni 2
HSPUs, EMOM for 12min
- 35s Hollow Hold
- 20 Plank Shoulder Taps
- 6-7 Box Handstand Push-ups
- 12 Box Weight Shifts
Reeni 3
Metcon
3 Rounds for time (Cap 20min)
- 30 Double unders
- 24 Cal Row
- 30 Double Unders
- 30 DB Snatches @ 15kg
- 30 Double unders
- 30 Box over burpees
Reeni 4
Lats & Shoulders, EMOM For 9min
(Tee jos jää aikaa)
- 10 Banded Hollow I Y
- 12 Banded Hollow Pull Downs
- 8 Iron Cross Lift Off