Katja
Maanantai:
Max Reps UB c2b ,5 rds. rest 2 min btw sets

For time
21-15-9
Deadlift 70
bar over burpee

Torstai
Row 5000m for time

Lauantai
Aamu + iltatreenit

Tanja

Maanantai
Kuppi asennossa lankkuja
5 rds work 1min rest 30s

For Time 50 GHD Su

Torstai
Row 5000m for time

Jenni

Tiistai

EMOM 16
a) 3 snatch high pull ahap
b) 1 squat snatch same weight

Keskiviikko

"Karen"

Torstai

Row 5000m for time

Lauantai aamu+ilta

Kaitsu tekee kuten varhaisteini.

Sunnuntaina lähetään kävelyretkellä vaikka Kumpusen mehtään.

Fight Gone Worse!
3 kierrosta (jokaista liikettä maksimitoistomäärät yhden minuutin ajan = yksi kierros siis 5 min + 1min lepo kierroksen jälkeen):
BB Thrusters – Max Reps
Power Snatch – Max Reps
Box Jump – Max Reps
Push Press – Max Reps
Burpees – Max Reps
Count the reps = your score!

6 Pack
5 minute jump rope (mix it up with this part-any style/trick, etc)
30 sit ups
21 American Kb swing 53/35
21 box jump 24/20
20 Superman's
18 kb swing
18 box jumps
10 toe touches with kb
15 kb swings
15 box jumps
30 v ups
12 kb swings
12 box jumps
20 alt Russian twist with kb
9 kb swings
9 box jumps
10 alt (elbows to hands)plank up-downs
6 kb swings
6 box jumps
30 second elbow plank
3 kb swings
3 box jumps

***Every 3 minutes, complete 3 push ups
1 time thru for time

PLUS 1
slam ball
burpee box jump
Goblet squat 53/35
wall ball 20/14
HR push up
double under (triple if doing single unders)
alt OH lunge 45/25
tricep dip (rings/matador/box)
*start first round with 1 rep for each movement, then each round ADD 1 to it
*score is as many reps as you can get in 30 minutes

***every 5 minutes, on the minute, you must complete a 200 m run

Roller Adductors and Quads
Frog Stretch and Hip Waves
Chest/Shoulder Clock Stretch (on Floor)
Plate Reverse Flies and Scap Raises
Forearm Torsion Control
Sumo Squats

SOD: MORE FROG!

6 min amrap:
10 Pull Ups/ring rows
15 Push Press 50/35kg/DB push press
20 RKB Swings (24/16 kg)
4 min vila
6min amrap:
Row 1000 Meters
Max Reps of Burpees Over the Erg
4min vila
6min amrap:
150 DU/ 800m run
20 Toes to Bar/Hanging knee raises
Max Reps of Push-Ups

Käytä 20 min oman liikkuvuus/ hallintaongelmasi hoiteluun

#Strength
2 @ 50% in 4” release/2” still ladder (+ 5%), 4x4 @ day max reps of:

• BB Klokov press

CLASS WILL BE AT 9:00 am SATURDAY

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

clean-work up to 5 hvy tng(12)

Metcon/*Metcon-comp(16)
3rds
400m run
20 step ups/*box jumps 24/20
10 cleans *135/95-115/75
5 burpee pull up/*bar muscle up

Finisher
2 min hip opener
2 min sh distraction
1 min max rep sit ups

Complete rounds for 20 minutes of:
- 5 pull-ups
- 10 push-ups
- 15 squats
- 20 pulls on the rower

Score is total calories rowed.