Double Leg Banded Hamstring Curl: 100 AFAP.
*Each time you break complete a 10s Hollow Hold
+
- World's Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 RFT:

3 Power Snatch 75/50kg (Lyly 90kg)
22/17 Cal. Echo Bike
20 TTB

KILPA

For total reps:

AMRAP 6 minutes:

3 Power Snatch
15 Wall Balls 9/6kg
Rest 2 minutes before..

AMRAP 6 minutes:

15 Box Jump Overs 60/50cm
12 Toes to Bar
9 HSPU
Rest 2 minutes before..

AMRAP 6 minutes:

30m DB Front Rack Lunges
20 DB Devils Press (Tiebreaker)
10 Bar Muscle Up

Käytettävät painot ja skaalaukset ikäluokittain kilpasarjoissa:

M/N 35-39: Snatch 55/37,5kg, DBs 22,5/15kg
M/N 40-44: Snatch 50/35kg, DBs 22,5/15kg
M/N 45-49: Snatch 45/32,5kg, DBs 17,5/12,5kg
M/N 50-54: Snatch 40/30kg, DBs 17,5/12,5kg
M/N 55-59: Snatch 35/25kg, DBs 15/10kg, HSPU +1 AbMat, Chest to Bar Pull Up
M/N 60+: Snatch 30/20kg, DBs 15/10kg, HSPU +1 AbMat, Chest to Bar Pull Up

KUNTO

For total reps:

AMRAP 6 minutes:

3 Ground to Overhead
15 Wall Balls 9/6kg
Rest 2 minutes before..

AMRAP 6 minutes:

15 Box Overs 60/50cm (can step)
12 Hanging Knee Raises
9 Hand Release Push Ups
Rest 2 minutes before..

AMRAP 6 minutes:

30m DB Dual Front Rack Lunges
20 Single Arm DB Devils Press (Tiebreaker)
10 Jumping Chest to Bar

Käytettävät painot ja skaalaukset ikäluokittain kuntosarjoissa:

M 35-39, 40-44, 45-49: Ground to Overhead 35kg, DBs 15kg
N 35-39, 40-44, 45-49: Ground to Overhead 25kg, DBs 10kg
M 50-54, 55-59, 60+: Ground to Overhead 30kg, DBs 12,5kg,
N 50-54, 55-59, 60+: Ground to Overhead 20kg, DBs 7,5kg,
Naiset kaikki ikäluokat: HR Push Ups polvet maassa

KILPA

For total time:

30 Over Unders 60/50cm

into..

30-20-10

Overhead Squats
Chest to Bar Pull Up
into..

30 Bar Facing Burpees

TIMECAP: 20 min

Käytettävät painot ja skaalaukset ikäluokittain kilpasarjoissa:

M/N 35-39: 50/35kg
M/N 40-44: 45/32,5kg
M/N 45-49: 40/30kg
M/N 50-54: 35/25kg
M/N 55-59: 30/20kg, Chin Over Bar Pull Ups
M/N 60+: 25/15kg, Chin Over Bar Pull Ups

KUNTO

For total time:

30 Over Unders (can step)

into..

30-20-10

Plate Overhead Lunges
Jumping Pull Ups
into..

30 Lateral Burpees Over Plate

TIMECAP: 20 min

Käytettävät painot ikäluokittain kuntosarjoissa:

M/N 35-39, 40-44, 45-49: 15/10kg plate
M/N 50-54, 55-59, 60+: 10/5kg plate

Warm up: 1-3 rounds
2-3min easy run
30-60s fast run
10 cossack squat
2+2 perfect stretch
*
20min AMRAP
400m/2min run
20 cossack squat
20 air squat
*
optional: 20-30min easy pace run/walk

Hip Thrust

7 x 3 @ AHAP

SO 3:00

Rive + työntö

3 rounds:
1K row
100 SU
50 lunges
50 abmat sit ups
25 KBswing
25 push up

Mobility

5x8-12 Barbell bent over row
- Pick a challenging weight.
- 1min Rest

5x5-12 Strict pull-ups
- Use extra weight if needed
- 1-2min Rest

100 Sit-ups (weighted)
- Feet anchored if you want
- If weighted, hold DB on your chest