Accessory Work
Bar Muscle Up Training
2x5 kip to swings (lantiota tanko kohti, "polvien noston" kautta) Yritä saada
fiilis et lantion ojennus nostattaa suo ylöspäin
2x5 turning with rings (jalat maassa, kyykystä kääntö dipin ala-asentoon + dippi)
3x3 Jumping Bar Muscle Up (ota box tangon alle, ja alkuu niin että leuka tangon
tasolla kun lähdet hakemaan tätä, hae liike niin et oot kädet suorana tangon alla
ja siitä hypyn kautta nopea kääntö tangon päälle "istumaan nousu"
after these get 3-5 bar muscle ups in (time cap 8 minutes)

and if you handle bar muscle ups that way you can get couple reps in PRACTISE RING MU'S INSTEAD OF THIS

Accessory Work
3-4 rounds of :
30-40% of max reps of kipping pull ups + 30-40% of max reps of strict hspu
rest 1-2 min bwn

Accessory Work
2 rounds
20 tuck ups
20 deadbugs
20 alt leg v-ups
20+20 side plank dips
20 cossack squats
rest 1 min

Cool down
3-5 min light cardio
5/5 thread the needle with slow tempo
5 cat cow strech
1+1 min side abs streching

Miten meni eri osiot ?

3-4 rounds:

12 barbell curl
8+8 Db row
12 banded glute bridge

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

3 x AMRAP5
(3min lepo amrappien välissä)

1. 10 Cal soutu + 10 punnerrus

2. 10 Cal pyörä + 12 Gorilla soutu vuorokäsin

3. 10 Askellus boksille + 10/10 Käsipaino vauhtipunnerrus

4 Kierrosta:
A1. 8-6-8-6 Pystypunnerrus istuen
A2. 8-6-8-8 Leuanveto vastaotteella

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Shoulder Press
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Run/Row 400m

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Run/Row 200m

• 2x
  6-8 Wallball
  4-6 Pull up
  4-6 Burpee

• Mobility...

• Work on Deadlift

Warm Up EMOM x 6 minutes

Minute 1: 30 Second Handstand Hold + 10 Scapular Push-Ups
Minute 2: 30 Second Squat Hold + 10 Jumping Squats
Minute 3: 30 Second Reverse Plank + 10 Push-Ups

Within this 16 minute block:

Begin warming-up to 80% of your 1 rep max Bench Press and then complete:

For Time
30 Bench Presses @80% of 1 rep max

Add score in comment section = Time

If you don't have a 1 rep max the goal for today is to work through 30 heavy reps. So we encourage you guys to warm-up to a weight that feels about a 7-8 RPE to complete for the 30 reps. Ideally we would see you complete no more then 5-7 reps every set.

35min amrap
X Wall balls
X bar facing burpees
200/150m row @easy pace
Go for a number of reps/pace you can hold unbroken for 30min. You should be able to talk in full sentences after each exercise. Goal is to not feel any burning/lactic acid throughout the workout.

WOD prep: 5 sets

3 Back Squats @40% / 50% / 60% / 70% / 80% (each set, increase in %)
3 Front Squats @40% / 50% / 60% / 70% / 80% (each set, increase in %)
*In-between each set, touch on your Handstand Push-Ups and Burpees to ensure they are primed and ready to go.

EMOM x 20 minutes

Minute 1: 5 Back Squats @80%*
Minute 2: 10-15 Handstand Push-Ups
Minute 3: 5 Front Squats @80%*
Minute 4: 10-15 Burpees
Minute 5: Rest

80% is based off of your **1 rep max Front Squat*. Ensure to take both the Back Squat and Front Squats from a rack. If you don't have a 1 rep max pick a weight that is challenging today.

Score = Total Reps at each station (4 scores)