A:
10min emom:
6x Hang Power Clean @ 40% clean
Jobba på “Touch & go”
B:
6rft:
10 RKB swing 32/24
30 DU/Mountain climbers

Complete as many reps as possible:
2 Min Muscle-Ups, Rest 60 sec
2 Min Alternating Pistols with KB 24/16, Rest 60 sec
2 Minutes of Strict Handstand Push-Ups, Rest 60 sec
2 Minutes of Strict Chest-to-Bar Chin-Ups Rest 60 sec
2 Minutes to establish a max effort L-Sit Hold
Alternativt pass m du ej klarar de övningar som ska testas(utan gummiband)
16min emom:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111
Minute 4- 3/3 pistols

A: Styrka/färdighet
Front squat 4x4 @ 80%
Push press 4x4 @ 80%
B: WOD
For 20min every 2 minutes:
2 hang power clean(bygg upp din vikt)
+
For time:
Row 1000 Meters
20 Hang Power Cleans 80/60kg/Deadlift 100/70
100 Double-Unders/100 Mountain climbers

A:-
B:
10min emom:
1-3 Muscle ups
Om du inte kan göra muscle ups:
3x5 assisted muscle ups
Gör dem på tå, sittandes från golvet eller med gummiband alt. 3xMax strict pull ups/ring rows
+
15min of 90sec on, 90sec off:
15 rkb swing 32/24kg amrap row for cal

In teams of 2 for 36 minutes alternate stations together every 4 minutes and share the work.

Station 1:
Ski 20/16 calories
40 double-unders
20 goblet squat (24/16 lb.)

Station 2:
30 sit up med-ball tosses (alternating, 9/6 kg)
20 ring rows

Station 3:
Row (20/16 calories)
40 double-unders
20 overhead squats (30/20 kg)

In teams of 3 accumulate as many calories on the assault bike and carry as many meters two heavy kettlebells as possible in 30 minutes:

Result is the calories biked and meters carried.

One bikes, one carries, one rests.

Overhead Squat 3x5
AHP (As High as Possible)
w/ good technique

Plank w/ alternating leg lifts
4x30s

PK-treenit toteutetaan omalla ajalla salilla tapahtuvan voimatreenin lisäksi.

On hyvä, jos tällä viikolla pystyt suorittamaan 4 PK-treeniä.
Peruskuntotreeneissä sykkeet saa pysyä matalina. Treenit saa tehdä kokonaan mukavuusalueella.

Sykemittarin lisäksi mittarina voi käyttää sitä, että PK-treenin aikana pitää pystyä puhumaan. Älä tee liian kovaa! :)

3 rounds:

5 minutes of running
5 minutes of rest

Start up(14)
stretch/roll 6 mins-hotspots

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

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

4x2 jerk
3x3 front squat @85% of 1rm

Metcon(7)
amrap
3 med ball clean wallball 20/14
3 burpees to two

Metcon-comp(7)
amrap
3 mutant makers 115/85
3 bar facing burpees

Finisher
60 tucks
2 min couch stretch
2 min sh distraction