3 rounds for quality
3 scapular pulls + 3 strict pull ups
12 s L-sit
5 single bar dips
20s HS

Every 10 minutes for 40 minutes for consistency (4 rounds):
Row 1250/1000 m or run for 5 minutes
2 Bar Muscle Ups / 6 C2B
4 Handstand Push Ups
6 Pull Ups / 12 ring rows
8 Pistols (alternating)
10 Rolls to candle stick

Note the times for every round. First round’s time is your base time. Aim for the same result on following rounds. Every second over or under your 1st round’s time equals a point. Your result is total amount of points.

3 x

10 vipunosto suoraan sivulle, 30 sek lepo
10 vipunosto eteen, vuorokäsin, 30 sek lepo
10 vipunosto takaolkapäille, 30 sek lepo

3 x 8 kapea penkki

3 x 8 päänyliveto

For time:
24-21-18 Thruster 43/30kg
5-3-2 Rope climb

Rest 10 min

For time:
21-15-9
SDHP 43/30kg
T2B
Box jump 60/50cm

Rest 10 min

21 mave
7 Wb
15 etukyykky
7 Wb
9 riippu rive
7 Wb
6 työntö (1 rive + 6 työntöä)
7 Wb
9 riippu rive
7 Wb
15 etukyykky
7 Wb
21 mave
7 Wb

Naiset 35kg / Miehet 45kg
Wb naiset 14 / miehet 20
Aikaraja 13 min

#Strength

8 x 3 @ zone 1 (L) of:

• BB snatch-grip deadlift

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

5 x 3 @ zone 3 (H) of:

• BB hang snatch-grip high pull

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Open Gym - Sali avoinna vapaaharjoittelua varten.
Paikalla valmentaja!

Mitä tehdä?
- Viikon rästitreenit
- Mobility (pyydä apua valmentajalta)
- Skilliharjoittelua
- Jos reenasit ma ja ti niin jätä jalat rauhaan!

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

conditioning goat(5)
otm 5-100m sprints

Power(15) choose one or two
bench or strict press- chart week 7
ft squat-5x2
deadlift-4x3

Fitcamp
4rds
10 burpees
20 sdhp
30 lunges w/kb

Metcon(16)
4rds
5 wall walks
20 box jumps/step ups 24/20
200m run
rope climb

Metcon-comp(16)
3 rds
14 box jumps 30/24
14 chest to bar
14 pistol squats
200m run

Finisher
2 min plank
20 side plank punch thru
1 min IT stretch
Low back smash/roll

Front squat with 3s. pause: 4x2