Metcon (reps)

AMRAP in 15 minutes of:
21 KBS
15 Front squats
9 KB taters
*100m ish penalty run if you drop the kettlebell during a set.
All sets must be unbroken. You can take a rest between rounds.

Gymnastic Work
Skill Work
Muscle Up Training (bar or ring muscle ups) 15-20 minutes
Take 10-15 minutes do practise muscle ups as an skill or volyme/strenght training
examples perform 8-12 ring muscle ups total. 10x1 rep (emom pace or so)
strenght Every 2.5 min for 4 times (4 ring muscle ups) 4x4 total = 16 reps
20x every 30s = 1 rep.
If performing this kind of workout, try to do it better than last time

Here is other example, step by step training
Ring/BAR Muscle up Practise (you choose)
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

Prep for Cardio training
40 easy, 20s moderate and 10s fast. rest 20-30 sec and change machine
then some overall dynamic streching

Workout
Easy Pace Metcon
120/150 calories of air bike
2200/2500m Row
120/150 calories of air bike
2200/2500m Ski

Purpose is to do this with easy pace
Rowing (vetotahti 18-22. tavoite vauhti n.2.10-2.15 ja m.1.58-2.08 )
Ski erg (vetotahti 22-26, tavoite vauhti n. 2.15-2.25 ja m. 2.03-2.10 )
air bike watts for women 180-230 and men 220-280

Cool down
2-3 min light work with air bike or row
2-4 min upperback/lat/trapezius area smash
1+1 min trcep strech

AMRAP 10

1 Push Press 42,5/30kg
1 Burpee Box Jumps 24"/20"
2 Push Press 42,5/30kg
2 Burpee Box Jumps 24"/20"
3 Push Press 42,5/30kg
3 Burpee Box Jumps 24"/20"
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Strict Handstand Push Ups

5 : 5-4-3-3-2
10 : 9-9-8-7-6
15 : 12-12-10-8-6
20 : 18-16-14-10-6

Bench Press

6 x 6 @ 60%

1:00 Banded pass trough
1:00 Childs pose
1:00 Calf Stretch, each
1:00 Lats Foam Roll, each

3 rounds

10 Box Step Ups
..empty barbell
3 Good Mornings
3 Back Squat
3 Elbow Rotations
3 Shoulder press
3 Romanian DL
3 Front Squat

3 rounds

200m Row
10 KB Swing
5 Strict Pull Ups

30 min PK
600m row
30s plank
30s table strecht
20s + 20s copenhagen plank
30s squat bottom positionm
100 rope jumps
10 box step overs
30s hang
600m bike

Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

WARM UP

0:30 Active Spiderman
0:30 Push Up to Downdog
0:30 Child’s Pose (hands L, R, C)
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise)
0:30 PVC Snatch Grip Deadlifts

5 Good Mornings
5 Elbow Rotations
3 Behind The Head Snatch Grip Push Jerks
5 Snatch Grip Deadlifts

3 Pausing Power Snatch Complexes (0:03 pause in each catch position)
-High Hang: shoulders back, hips extend, fast punch
-Hang: shoulders over the bar, hips extend, fast punch
-Power: bend the PVC over the shins, shoulders over the bar, hips extend, fast punch*

BUILD TO A HEAVY HIGH HANG POWER SNATCH, HANG POWER SNATCH, & POWER SNATCH [15:00]
-Must be unbroken/touch and go on the Power Snatch
-Coach: aggressive on the rep, breathe, reset, aggressive on the rep
-Look for: athletes dropping under too early/not reaching full hip extension
-Look for: slow elbows- we want athletes dropping under and punching fast
-Look for: athletes landing in their toes- this may mean they aren’t reaching full hip extension