Kisaryhmän treenit

a) 12 min EMOM
1. oma heikkous (gymnastics)
2. oma heikkous (weightlifting)

b) 3 rounds for quality
5/5 turkish get up 24/16 kg
15-20 GHD sit ups
10 double KB deadlift

c) 30 min, 30 sec on 30 off
row for meters

Eli 30 sekuntia täysiä, 30 sekuntia lepoa. Käytä laitteesta löytyvää valmista 30/30 treeniä.

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Part A – Interval Training 60seconds work/30 seconds rest

A1. 60 seconds wallballs
            30 seconds rest
A2. 60 Seconds Toes to Bar
            30 seconds rest
A3. 60 <a href='/journal/movements/1175'>Push Ups</a>
            30 seconds rest

Repeat 3 times (13.5min)

2 min Rest

15 Min AMRAP
-400m Run
-30 American KB Swings (24/20)
-20 sit ups
- 10 goblet squats (20/16)

Equipment: wallballs, kb

Interval Training 45/15

Set A.

A1. - 45 sec of wall balls 20/14
15 seconds rest
A2. - 45 seconds of toes to bar
15 seconds rest
A3. – 45 seconds of OHS static hold (with stick)
15 seconds rest
A4. – 45 seconds of KB swings (24/20)
15 seconds rest

Repeat 4 Times

2 min rest

Set B

B1. – 45 seconds of alternating lunges
15 seconds of rest
B2. – 45 seconds of running
15 seconds of rest (10m = 1 rep)
B3. - 45 seconds of side plank (alternate each round)
15 seconds of rest
B4. – 45 seconds of manmakers 15/12.5 (each)
15 seconds rest

Repeat 4 Times

Equipment: Wallballs, stick, pair of dumbells, kb

Score is combined reps (5 sec hold for OHS = 1 rep)

Partner WOD
25 minute AMRAP
10 Hang clean and Jerk 95/65
10 Thrusters 95/65
10 DL 95/65
30 DU (scale 60 singles)

Every 5 minutes starting at 0, both partners do 5 burpees (both working at the same time).
Partner A completes full round of the 3 barbell movements before switching, while partner B is holding wall sit.
Both partners will each do DU, at the same time.
***These should be fast Rounds, mostly unbroken, scale weight as needed.

Winter War 2018 - Qualifier 1

27-21-15-9 For Time, cap 25 min

RX
Snatch, anyhow
CAL row
Bar-over-burpee

-

Scaled
Ground-to-overhead, anyhow
CAL row
Bar-over-burpee

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Weights RX and Scaled:
Men: 40kg-50kg-60kg-70kg
Women: 30kg-40kg-45kg-50kg

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Note the tiebreak time after each completed round.
If you do not finish within the TC, your score is TC 25 min + each unfinished rep as 1s.

4-5 sets, rest as needed between sets. Scale if needed.

1) 5 Front Squat (Bar from the ground)
2) 5+5 Standing KB Bottom up Press
3) 5-10 Chest to Rings Pull-Up
4) 10 Hollow Pull-Down

Not For Time:
30 Strict Toes to Bar
45 GHD Sit-Ups
60 Abmat Sit-Ups

"SLOT MACHINE" (TEAM VERSION)
Teams of 3, with a Running Clock:
At the 0:00, “Slot Machine” Part #1
AMRAP 7: Back Squats
First 50 repetitions – 60/42,5kg
Second 50 repetitions – 85/60kg
Time remaining, Max reps – 100/70kg
Rest 3:00
At the 10:00, “Slot Machine” Part #2
AMRAP 7: Bench Press
First 50 repetitions – 60/42,5kg
Second 50 repetitions – 70/52,5kg
Time remaining, Max reps – 85/60kg
Rest 3:00
At the 20:00, “Slot Machine” Part #3
AMRAP 7: Deadlift
First 50 repetitions – 85/60
Second 50 repetitions – 100/70
Time remaining, Max reps – 125/85

For Time:
40 Double-Unders, 18 GHD Sit-Ups
40 Double-Unders, 15 GHD Sit-Ups
40 Double-Unders, 12 GHD Sit-Ups
40 Double-Unders, 9 GHD Sit-Ups
40 Double-Unders, 6 GHD Sit-Ups

Wide pull ups
EMOM 8
1. 5-8 reps
2. Rest
Same reps as last time.
Pick a suitable rep range for your strength. These are supposed to be fairly easy reps with full ROM. Tight core. Wide grip.
If you cannot do 5 reps without kicking, then go with less reps.
Do same amount of pull ups every round.