Skill

Beginner

3x 10-20sec ring dead hang + 10-20sec chest to ring hold + 10-20sec bottom of dip supported hold + 10-20sec top of dip support hold + 10-20sec v sit drill

2mins rest

3x 3-5 floor pike HSPUs + 2x 1 ring row + 1 ring row to chest + 1 SMU transition with dip

2mins rest

3x10 box supported ring kips

Intermediate

3x 15-25sec ring dead hang + 15-25sec chest to ring hold + 15-25sec bottom of dip hold (feet or toes on box if needed) + 15-25sec top of dip support hold + 15-25sec v sit drill

2mins rest

3x 4-6 box pike HSPUs (or full SHSPUs with 4sec eccentric & kick off) + 2x 1 ring pull up + 1 chest to ring pull up + 1 SMU transition + dip

2mins rest

3x12 ring kips with cone between (1st 6 low amp & tight, 2nd 6 high amp & tight)

Advanced

3x20-30sec+ ring bar dead hang + 20-30sec + chest to ring hold + 20-30sec + bottom of dip hold + 20-30sec top of dip support hold + 20-30sec + v sit drill

2mins rest

3x 4-6 SHSPU (can add defifict or 2sec concentric + 3sec eccentric) + 2-3x 1 ring pull up + 1 chest to ring pull up + SMU

2mins rest

3x12 ring kips with cone between legs (1st kip low amp & tight, 2nd kip high amp & tight, alt between big and short kip)

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Accessory

2 x snatch grip push press + 2 x overhead squat

2 x 60%
3 x 65%

2 x snatch grip push press + 1 OHS

2 x 70%
2 x 75%

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 suicides
5 walkouts
5 plyo

Metcon/*Rx(16)
Hero Friday

"Marine 16"
Eight 2-minute AMRAPs in 16 minutes

From 0:00-2:00

20 meter Sprint

16 Burpees

From 2:00-4:00:

20 meter Sprint

16 Push-Ups

From 4:00-6:00:

20 meter Sprint

16 Air Squats

From 6:00-8:00:

20 meter Sprint

16 Mountain Climbers

From 8:00-10:00:

20 meter Sprint

16 Jumping Jacks

From 10:00-12:00:

20 meter Sprint

16 Jumping Lunges

From 12:00-14:00:

20 meter Sprint

16 High Knees

From 14:00-16:00:

20 meter Sprint

16 Tuck Jumps

Score equals total reps.

Finisher
stretch and roll
100 abs of choice
ciderrroom??

6 - 8 min warm up
Ladders, track drills, crawls

Set up 6 stations
1 ) Curve (You Go, I Go sprints)
2A) Rope Jumping Jacks
2B) Diagonal Mountain Climbers
3) Ski Slams (You Go, I Go sprints
4A) Elevated Hip Press
4B) MB Chest slam
5) Rower (You Go, I Go sprints
6A) Bear Hug Squats
6B) Bench Overs

FIREDRILL 20s ON : 10s OFF X 2 @ each 1 X thru
THERE IS ONLY ONE ROUND....
20s ON : 10s OFF 8 X thru (Curve = 4 X max speed per person)
24 min circuit

30mins Set up & Explain

Beginner

3rounds

10-30sec pike box HS hold + 10-30sec hollow hold progressions

2mins rest

3rounds

3-5 beginner pull ups + 8 seated box pistols E/L

2mins rest

3x8 box supported bar kips"

Intermediate

3rounds

20-45sec pike box HS hold (or wall if can kick up) + 20-45sec hollow hold

2mins rest

3rounds

3-5 strict pull ups (can add tempo or CTB) + 8 ring supported pistols (or ankle raised, or foot behind foot support) E/L

2mins rest

3x10-12 bar kips with cone between legs"

Advanced

3rounds

30-60sec+ wall HS hold (or partner hold) + 30-60sec+ hollow hold

2mins rest

3 rounds

3-5 heavy weighted strict pull ups + 8 weighted pistols (or paused pistols) E/L

2mins rest

3x15 bar kips with cone between legs"

Practise 15 min
- skin the cat

10 rounds for quality. Don't rush
30-50 double unders
1-3 ring musle ups (or bar mu/chest to bar

Cash out: max meters handstand walk in 5 min

“Batman and Robin” – AMRAP 26 mins

One round each partner:

Partner A runs 400M

Partner B does AMRAP Hang Power Cleans + Jerks @60/40kg until Partner A gets back.

Switch. (Score is reps of hang power clean and jerks.)

One round each partner:

Partner A runs 400M

Partner B does AMRAP Back squats@ 60/40kg until Partner A returns.

Switch. (Each back squat is 1 pt.)

One round each partner:

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch. (10 Double Unders is 1 pt, round down.)

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch. (5 burpees is 1 pt.)

If above is completed in less than 26 minutes, start over and continue until the 26-minute cap.

Tänään on ohjelmassa 30-40 minuutin PK hölkkä lenkki tai Uinti. Esimerkiksi omana treeninä aamulla jos illalla salille tai sitten treenin perään.

• (1+2+3)-… -(1+2+3) of:
BB Push Press + 2 Power Jerk + 3 Jerk
1RM

For time :
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Partner Bear Complex* @50kg/35kg

Partner 1 does the odd numbers ( 1,3,5....)
Partner 2 does the even numbers (2,4,6...)

Time cap : 30 mins

Scaled 1 @ 43kg/30kg
Scaled 2 @30/20kg
Scaled 3 @20/15kg

Bear complex :
Power clean
Front squat
Push press
Back squat
Push press
( Cluster, Squat Clean, Thruster are allowed! )

*Partners use the same barbell.
Every set must be UNBROKEN ( touch n' go on the power clean)

*If you drop the bar during your set,10 burpee penalty for you and your partner, then you continue from where you stopped!