No workout

A) Gymnastics skill
On the minute for 12min
1. Toes to bar + pull-up (combination)
2. Rest
3. Free handstand hold practise
4. Rest

B) 5 rounds for time
10 bar over burpee
8 deadlift 70/47,5
6 front squat
4 shoulder to overhead

Overhead Press 1 RM

RX
For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

INTERMEDIATE
For time:
Accumulate 4:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 60 double-unders and 20 V-ups

BEGINNER
For time:
Accumulate 3:00 of a foot-assisted pull-up bar hang hold
– Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups

LÄMMITTELY

3-4 Kierrosta, 3-5 toistoa per liike,
Voimatempaus lantiolta
Niskan takaa vauhtipunnerrus
Valakyykky
Voimatempaus polvelta + valakyykky
Alle veto lantiolta (tall snatch)
Niskan takaa kyykkyyn työnnöt (snatch drop)
Korkeat box hypyt,
yhteensä 10-12 toistoa

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TEMPAUS
Tempaus,
Aina alkavalla minuutilla 8:00 minuutin ajan: Raakatempaus + Tempaus.
Keskiraskas paino, joka liikkuu terävästi.
(Noin 60-70%)

RIVE & TYÖNTÖ
Rive & työntö,
Aina alkavalla minuutilla 10:00 minuutin ajan:
2 x (raaka rive + työntö)
(Noin 60-70%)

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BONUS

Valakyykky,
Nousu päivän kunnon mukaiseen keskiraskaaseen kahden toiston sarjaan 12.00-15:00 minuutissa.
8s alasvienti, 8s ylös nousu.

Lantion ojennus selkäpenkissä,
3 x 12 (kevyt)

Ylätalja tai tiukat leuanvedot,
3 x 10 (keskiraskas)

Niskan takaa ojentajapunnerrus 1-kädellä,
3 x 12/12 (keskiraskas)

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1.5-2.5 min ski/air bike
10 scap push ups
10 Scap Pull Up
8+8 kb bottom up press
8 box jump, step down (50cm)
4 burpee pull ups

Strenght
3 push press + 3 push jerks
3 push press + 3 push jerks
2 push press + 2 push jerks
2 push press + 2 push jerks
1 push press + 1 push jerks
1 push press + 1 push jerks
rest as needed bwn sets.
build in weights, start @55-60% of 1rm push press leave 1-2 rep
in tank on last set.

Gymnastics
3-4 sets
15/12 calories of easy echo bike
set of ring or bar muscle ups (goal is 3-8 reps) Use bands if needed. or Practise c2b pull ups
rest 1-2 min bwn sets

Metcon

2-2-2-3 min intervals, 1 min rest bwn sets
12/10 calories air bike
12 thrusters @42.5/30kg (masters 45+ 35/25kg)
Max reps of hang power snatch in remaning time in with same weight

Teams of 2 (RELAY)

Partners alternate after a full round is completed.

For total rounds and reps:
AMRAP in 10 mins of:
3 Burpees
2 Power Cleans, 50/35 kg
1 Bar Muscle-up/2 strict pull up
-- then --
Rest 5 mins
-- then --
AMRAP in 10 mins of:
3 Burpee Box Jumps, 60/50cm
2 Thrusters, 50/35 kg
1 Strict Handstand Push-up/3 box HSPU
-- then --
Rest 5 mins
-- then --
AMRAP in 10 mins of:
3 Box Jumps, 60/50cm
2 Snatches, 50/35 kg
1 Wall Walk

Warm Up
3 min easy cardio
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Burpee pull ups x 4-6 reps, go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Double KB Thrusters x 8-10 reps, go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: sandbag cleans/deadlifts x 4-8 reps , go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : banded strict chin ups x 8-12 reps , go every 1min

3 min rest bwn "parts"

Finisher
Alt time with partner alt leg vups 5x8-12 reps
you go, i go. both do 5 sets.

EMOM30:
a) row
b) ski/air bike
c) bike erg
d) shuttle run
e) rest

Rasittavuus: RPE 6+, jos on kovasti kuormaa ja paljon treenejä alla niin ota PK:na, jos taas menohaluja riittää, saa tästä kovankin treenin helposti.

~10min mobility of coach's choice.

Back Squat

5 x 3 ~80% across same weight

Go every 3:00