EMOM 12

M1) assault bike cal
M2) High box jump over

Pick a rep amount and keep it trough out the emom

5-10min Row/Airbike/Bike
Then 2-3 rounds:
10m Bear Crawl
10m 4-Step Walk video
10m Inchworm Walk
10 Ring Row

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10 Double Banded Passthrough video and 5+5 Lying Shoulder Circles video

10 Kangaroo Squat (no load)

5-10 Down Dog to Cobra video

Työnnön tekninen maksimi.

Accessories:
3-4 rnds
8-10 OH Walking Lunge with bar and kb on bands

This is in class

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4 x AMRAP3.5
12/10 Cal Row
15 Wall ball 9/6kg
10 Rower over burpee
15 KBS 24/16kg

Rest 3.30 min between sets

In pairs
Second person starts 30 sec later
and attempts to catch

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OR
8 rounds of
12 cal row
30 m sled push
1:1 rest
mark down your times per round
use same weight on the sled

3x
5 bulgarian split squat e/s
7 ring row
10 dead bug

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Front Squat
3 sets 12 reps
2 min rest b/w sets
AHAFA

Warm up 2 rounds:
8/8 Windmill
10 Plate squat with 2sec hold
10/10 One leg RDL
10 Banded press
10 Banded pull apart with 5sec hold
15sec/15sec Pallof press hold
5 Broad jump @70-80% effort

Lähtö pukeilta/korotettuna polven yläpuolelta.
Clean pull + Squat clean
3 x 1 + 3 @72,5%-77,5%
3 x 1 + 2 @80%-85%
Pidä painot teknisenä!

Split jerk pukeilta /räkistä
5 x 3 Up to 80%-85%
Pidä painot teknisenä!

If you take class today, do so trough out the cycle!
Macho man prog 5.
EMOM 30
1)
Row 10/7 Cal
2)
3 Power clean
3 Front squat
3 Push jerk
@ 55/40kg

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3x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Front Lever Pull Down Holds
10 Jumping Lunges
20s. HS hold

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2 rounds 5 reps each
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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For 25 min AMRAP
50 DU
1 round of DT (60/42kg )
50 DU
1 round of Nate(24/16kg)

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50 DU
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
50 DU
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings
50 DU

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Muscle-ups -> banded -> c2b
HSPU -> 1 abb mat ->DBL DB z press - PICK ONE SCALE AND USE IT TROUGH OUT AMRAP

For time:
10! one-arm devils press
30 double unders after each set

A,
Hang Squat Clean
10 Minutes on technique and adding weight each set if form permits. Perform sets of 2-3 reps

B,
Conventional Deadlift against a band
10-8-6-4-2+. Rest 2:00
– Goal: Heavy 2+ (AMRAP) set is to perform 2-5 reps with a heavy load.
– Option: 6 x 4 at the same weight, focusing on technique.