In teams of 3 - AMRAP5, 7, 9 - rest 2 between AMRAPs:
15 C&J (35 / 50)
30 / 39 cal machine
90 DU / 180 SU

Machines for mixed teams: 10 cal / female, 13 cal / male.

Treenin flow: AMRAP5, rest 2, AMRAP7, rest 2, AMRAP7. Aloita kaikki AMRAPit alusta.

Skaalaus
- C&J: paino, jolla pystyt halutessasi tekemään 5 C&J tng.
- DU: valitkaa joukkueena määrä, jonka pystytte tekemään <90s --> jokaiselle määrä, josta selviää noin 30s aikana. Tämä voi olla myös 30s treeniä ilman toistotavoitetta.
- Kahden hlön tiimit: toistot 10 - 20/26 - 60/120. Liikkeiden välillä noin 30s tauot.

Rasittavuus: RPE 8

AMRAP 18

Row 50/40 Calories
20 Weighted Box Step-Ups 24"/20" @ 2 x 22,5/2x15kg
10 Burpee Deadlifts 2x22,5/2x15kg
1:00 Wall Sit

Rest 5:00 between Amrap´s

AMRAP 18

Bike 50/40 Calories
50 Sit-Ups
30 Push-Ups
10 Strict Pull-Ups

4 rounds
10 strict press bn
10 + 10 rower adductors

4 rounds
10 bench press
14 rower hamstrings

Tabata: alt
- heel raises
- Heel raise hold

Tabata: banded triceps

Warm up
2-3 sets
1-2 min ski
15+15m single arm kb bottom up carrying, käsi 90 kulmassa
30-45s hanging myötä/vastaote
30-45s ring push up plank hold

Strenght
4x1min on / 1 min off
x-reps of shspu (tavoite on saada suht sama määrä strict hspu joka min, joten pilko sopivasti)
ota tähän joko abmatin kanssa tai tasamaalla.
Yritä parantaa viime viikosta 3 ekalla setillä, ja 4s setti on sitten ekstraa siinä ei haittaa jos vähän toistot putoaa.

Narrow Grip Bench press x1reps@75-85% of 1rm
perform 15m of hand over hand sledge pull OR 4-6 ROPE pull ups for both sides. (eli ensin oikea käsi yläpuolella ja vedot ->
ja sit vasen käsi yläpuolelle ja vedot) penkkipunnerrus sarjan jälkeen.
go new set every 2-2.5 minutes for total 5 times .

Metcon Prep
2 Sets
10 kipping
10 v-ups
10 no push up burpees
rest 1-2 min bwn sets

Metcon

2-3 sets
4-6 Ring or Bar Muscle Ups (use band)
300/250m Ski @ 2k PR pace
rest 2 min
12-18 Unbroken Toes to Bar
300/250m Ski @ 2k pace
rest 2 min
6 burpee box get overs @120/100cm (2 laatikkoa päällekkäin)
300/250m Ski @ 2k pace
rest 4 min
tarkoitus on liikkua aina kovalla teholla kun teet esim. toes to baria, pidä liike siis tehokkaana ja yritä tehdä se aina mahd.nopea.
*Flow is: Muscle Up/Ski, rest 2 min, Toes to Bar/Ski, rest 2 min, Burpee/Ski, rest 4 min and then repeat 2 more times.

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min air bike
8-12 wall squats
8-12 Incline Cuban Press
8-12 Single Leg Glute Bridge w/Pause at top squeezing glute (each side)

Strenght
Overhead Squats 5x1reps@75-85% of 1rm snatch
go new set every 1-1.5 minutes
Deadlift 4-5x2 reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
3-4 sets With partner ( 3min on / 1 min off)
20/16 calories air bike (fast) (masters 45+/scaled = 18/14) (both bikes same time) (max 1.15)
x- reps of: squat snatch, alt time lift @60/42.5kg (or max 70% of 1 rm squat snatch) goal is to be able do fast singles.
goal is to get 30+ reps per person on this workout.

IF GOING ALONE, THEN SAME THING BUT KEEP 8-10 SEC BREAK AFTER EACH LIFT.

Accessory Work
4-5x yoke carrying x 20-40m, go by feeling but use only light to moderate load. not max or heavyish today.
rest as needed

Every 1 min for 15 mins, alternating between:
35 Double Unders + max rep Single Dumbbell Box Step-ups, 22.5/15 kg
10/7 Row/bike Calories + max rep V-ups (scale to tuck ups)
Rest 1 min

5 Rounds for time

200m Run or Row 18/14 Cal.
4 Wall walks
6 SB squats @ 70/45kg

Target time. < 12:00 TC 15

– Rest 8:00 –

5 Rounds for time
200m Run or Row 18/14 Cal,
4 SB cleans @ 70/45kg
6 Bar muscle-ups

Target time. < 12:00 TC 15

Overview. Two similar triplets today. As the rep schemes are low, the intent is to move at a fast pace and to hold on. Make sure to choose movement options so you don’t get stuck on any single movement.
Strategy. IF you can go unbroken, your biggest opportunities are 1) run pace, 2) transitions. While the 1st round is likely the fastest on each piece, aim to settle into a pace you can maintain for the next 3 rounds. When you get to the last round, it’s time to push for a strong finish.

Alternate B1/B2

B1. Seated strict press – 3 x 6-8 @ 70+%1RM strict press (2-3 RIR), rest 1:30 before B2
B2. Strict pull up – 3 x 6-8 @ RPE 8 (2 RIR), rest 1:30 before B1

– Do your first set @ or around 70%1RM strict press then build up if you can over the remaining sets

EMOM 35mins
1. Min : 12 Alt. Kb dead snatch @24/16kg
2. Min : 12 lateral Kb box step over @50cm
3. Min : 12 KB dead bug/side
4. Min : max rep strict burpee Pull up
5. Min: REST