GYMNASTICS

A) E90SEC x10
- ''X'' rMU

• Yritä saada alkuun vaikka muutama kakkonen ja sit ykkösiä. Katotaan paraneeko, kun lisätään vähän lepoa.

B) Ring Strength

EMOM 12:

1) 15-30s Ring Support Hold
2) 15-30s Ring Dip Hold
3) 15-30s Chin Over Bar Hold
4) Rest

METCON

6MIN AMRAP:

• 6 K. Hspu
• 8 Heavy DB Snatch @22.5kg/50lbs
• 12 T2B

Rest 3min
Into,

4MIN AMRAP:

• 4 S.Hspu
• 6 Heavy DB Snatch
• 8 T2B

ACCESSORIES

A) 3-4 ROUNDS FOR QUALITY:

• 20-30 GHD Hip Ext.
• 45-60s SB Bearhug Hold.

B) BODAUSTA 3-4 ROUNDS FOR FUN:

• 10-20 Banded Rear Delt Fly (Video alapuolella)
• 10-20 Barbell Bicep Curl
• 10-15 Ring Row (Feet Elevated)

BENCH PRESS

E3MOM X6:

Set 1-2: 3 Reps
Set 3-4: 2 Reps
Set 5-6: 1 Reps

*@80-90% of 1RM

METCON

3 SETS OF:

-100 DU/SU
-50 Cal Row
-35 WB
-20 DL @90kg

-rest 4min between-

ACCESSORIES

4x For Quality:

-30-45s Double KB Front Rack Carry
-10-20 Hanging Knee Tuck
-30/30s Side Plank

*rest as needed

1) LIFTING

A) OHS: E2MOM X6

Set 1-2: 3 OHS @65-70%
Set 3-4: 2 OHS @70-75%
Set 5-6: 1 OHS @75-80%

B) Squat Snatch E2MOM X9

Set 1-3: 3 TnG Squat Snatch @70-75%
Set 4-6: 2 TnG Squat Snatch @75-80%
Set 7-9: 1 Squat Snatch @80-85%

C) BB Cycling

4 Sets of: 40s on/80s Off:

• Amrap: Power Snatch @42.5kg

2) METCON

2 Sets Of:

AMRAP 6:

-15 Thruster @35kg
-10 T2B
-15 Cal Row

-Rest 4min between sets-

3) ACCESSORY

4X FOR QUALITY:

-30/30s Side Plank
-15/15 KB Side Bend
-20-30 Russian Twist w/plate

5-4-3-2-1 rep:
• Shoulder Press
• Deadlift
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Increase weight after each round. Recommended percentages: 70-75-80-95-90% of 1RM

5-4-3-2-1 rep:
• Shoulder Press
• Deadlift
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Increase weight after each round. Recommended percentages: 70-75-80-95-90% of 1RM

1) SKILL

A) Use 15min to practice one movement
(HSW Obstacle, HSW Ramp, HSW Piruette, HS Hold)

B) For Time:

8-6-4-2
- Wall Walk
20-40-60-80
-DU

ACCESSORIES

1) Shoulders + Hands

4x For Quality:

• 10 Strict Press (3s tempo down)
• 10-15 Lu Raise (2x plate)
• 15/15 DB Hammer Curl

*rest as needed

2) Upper back

4x For Quality:

• 10-15 Bent Over Row (Barbell)
• 10-15 Bent Over DB Reverse Fly
• 15-20 DB Shrug

*rest as needed

aligator roll 3x5/5

10'EMOM:
1: 5/5 steps on plate w. arms in pike push up
pos.
2: 6-8 ring row

5 rnds:
2/2 TGU @mod/heavy KB
5/5 KB pull through
1 slow eccentric pull up
1' rest

Power Clean
3 rounds of:
1 PC @85%
2 PC @80%
3 PC @75%

Rest 2min between rounds

ENGINE

20MIN AMRAP (VK)

10-20-30-40 etc.

-Cal Row
-Cal Bike Erg

-Rest 5min-

E8MOM X5:

-15 Cal Ski
-5 SB Over Shoulder @45-50kg
-30m SB Bearhug Carry
-15 Cal Ski

60 min bike erg
Syke välillä 115-140
Asetukset
1-4 10 min
4-5 10 min
5-6 10 min
7-10 5 min nostoilla
6-5 10 min
4-3 10 min
2-1 5 min