35' Liit

One @ Assault runner moderate pace and
Other perform 1 Round of: (Variate A & B)

Treenaaja _____ Kuntoilija

A)
15m Dual DB OH lunges (7.5m x2)
5 Bar muscle ups 6 C2B
8 Dual DB Power cleans
30"s Handstand hold against wall _ 30"s Pike hold

B)
30m Dual DB farm carry (7.5m x4)
10 T2B ___ 6 K2E
8 Dual DB Power cleans
45"s Wall sit hold (Squat hold at wall)
HAP ___________ HAP

Tc 16' min

Treenaaja ______________________ Kuntoilija

10-9-8-7-6-5-4-3-2-1 ___________ 10-9-8-7-6-5-4-3-2-1
Kipping HSPU _________________ Kipping HSPU or modified
KB swing 32/24kg _____________ KB swing HAP
T2B ____________________________ K2E

5'min Cool down
30"s Bike moderate
20"s Dead hang
10 KB Jeffersons curl

EMOM x 16 min

1) 5 Shoulder press @RPE 6 (From rack)
2) 5 Dual DB bent over row
3) 3-8 Strict T2B/K2E/ Leg raises
4) Rest

For time: Tc 12'min

Treenaaja + Kuntoilija

10-9-8-7-6-5-4-3-2-1
Kipping HSPU / Modified or Pike
Row / Ski Cals

Strict Pull-Ups

5-5-5-3-3-1-1

Go Every 2:30

( Banded / Weighted )

Warm Up
Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
tänään harjoituksissa. Ei soutua.

Long CF Metcon
Metcon&Skill
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 5-10m hs walk /1-2 wall walks
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 1 legless or normal rope climb
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 4-6 double db hang power clean
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 4-8 c2b or pull ups
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 15-30 double unders

PARTNER WORKOUT

AMRAP 30:
Assault Bike Calories
- Every time you switch (get off the machine), complete:
10 Box Jumps 60/50cm

Rest 3-5min

AMRAP 30:
SkiErg Calories
- Every time you switch (get off the machine), complete:
10 GHD Sit-ups

Score: total calories

EMOM x10
1) 3-5 wall walk + press with stick (target 20-30s press)
2) rest
*
2-3rounds:
10m banded side steps (5+5)
15 hip extension
30-60s D ball hold

Warm Up
2 rounds
1.5 min light run
1.5 min like air bike
10 Romanian deadlifts
5-7 hang muscle clean + press / hang power clean + push press 2nd round
5-7 pause front squat, fast up
20 weihted deadbugs

Strenght
Power Clean + Push Jerk 5+5+3+3+3 reps @60-65-70-75-80% of 1rm pc&pj
rest 1.5-2.5 min
Deadlift 15-10-8-6 reps@45-55-62-70% and 3x5 reps@75-78%
rest 1.5-2.5 min bwn sets

Metcon
Emom 28-40
1) 45s moderate run
2) 10-16 front rack walking lunges with double kettlebells @16/24kg's
3) 45s moderate air bike
4) 10-20 push ups

Accessory Work
2-3x6-10 GHR or Banded GHR
2-3x 30-40s heavy dumbbell single arm farmers carrying R/L
rest as needed

AMRAP 10-12min
45s machine
5-8 romanian deadlift
5-8 hi hang squat snatch
5-8 snatch balance
5-8 snowangel