2x12min @ 105% of your avarage 20min

Metcon Prep after gymnastic
2 sets
10-15 du's
3-5 toes to bars
1-2 Bar Mu or burpee pull ups

Metcon
12 min amrap
36 double unders
12 toes to bars
6 Bar Muscle ups OR Burpee pull ups

goal is 6+ rounds.
- On double unders goal is always unbroken set, so rest enough to get rope done in 1 set!
- Toes to bars should be performed in 2-3 parts from start unless you are good with it and go unbroken all the time! I wont say, dont try. IF there is a chance, go and try !
- bar mu's should be done max in 3 sets. Good would be that you are able to do 4-6 unbroken when fresh. Otherwise scale reps down to 3-4 if you want to practise it!
- Score is total reps done and 1 round is 54 reps total if RX reps scheme.

"Dips ( with dip bar)
6, 5, 4, 3, 3
- Keep feet in front of you, shoulder must come below elbow every set.
- All reps must be strict.
- Rest 2 min b/w sets.
- Can use same weight as last week.

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After you're done with all 5 sets of dips, rest 5 min then

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Chest to bar pull up
6, 5, 4, 3, 3
- Visible touch on the bar, every rep.
- All reps must be strict.
- Rest 2 min b/w sets
- Can use same weight as last week.
In both movements reps will go up the next 11 weeks, use weight that you're able to perform with out fails. Weight can be built across.

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The reps are going up as follows:
Week 8 - 6, 5, 4, 3, 3
Week 9 - 6, 5, 4, 4, 3
Week 10 - 6, 5, 5, 4, 3
Week 11 - 6, 6, 5, 4, 3

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If you are using bands make sure to progress as weeks go by.
Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5
and so on.."

Gymnastic Strenght / Choose the rep scheme below :
For time
12-10-8-6 OR 9-7-5-3 reps of :
Strict Pull ups / Chin Ups
Strict HSPU
rest 5 min
For time
15-12-9-6 OR 12-10-8-6 reps of :
Butterfly/Kipping Pull Ups
Kipping HSPU

• time target is sub 6 mins, cap 10 min.
• Be smart on listening yourself and ability to perform reps. Dont start with too big set unless you are a ninja! Breaking up sets from the start and keeping rest time short bwn reps would be the best way to learn from your strenght/stamina level on this movements. Score is total time of both "for time" parts.

This is class programming
TABATA´s
2 Rounds
1) DU/SU
2) DB alt oh+front rack carry
3) KBS
4) Ring plank hold
@ 70% effort

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OR TRAINING BY YOUR SELF OUT OF THE CLASS

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EMOM24
M1) 40-60 Double Unders (40s. practice)
M2) 6-10 1-arm DB OHS e/s, 22.5/15kg
M3) 10-15 Chest to bar
M4) Rest
Stick with same reps scheme and scale

5 x 2:30 @ 105% of your 3 minute watt average
rest 5 min b/w

In Class
4 x AMRAP4
Alt A and B.
4min Rest between amraps.

A) Row 40/30 cal row
Remaining time amrap wall ball.

B) Row 40/30cal
Remaining time amrap
burpee

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OR

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6 rounds of
10 cal row
20m sled push
1:1 rest
mark down your times per round

KEHONHUOLTOVIIKKO

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Skaalattu:
- 60min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti (tai jos spurtti ei onnistu niin tee 5-10x ilmakyykkyä paikallaan mahdollisimman nopeasti)
- Kontrolliksi: 55-70% syke maksimista tai PPPP
Kuntoilija:
- 65min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti
- Syke 55-70% maksimista, vain kevyttä hengästymistä. PPPP.
Pro:
- 80min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti
- Syke 55-70% maksimista, vain kevyttä hengästystä. PPPP.

40-50min HR 60-65% tai 60min kävely ulkona HR 55-60%