Peruskestävyys-EMOM
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LÄMMITTELY

EMOM 15
1. soutu
2. laukka-askeleet sivusuunnassa noin 10m/suunta
3. pyörä
4. 5/suunta jalan heitot/heilautukset (sivulle ja edestakaisin)
5. hiihto
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HARJOITUS (Peruskestävyys, 60-70%/HRmax)

EMOM 30

1. soutu
2. viivajuoksu 10m väleillä
3. pyörä
4. farmarikävely 1x kahvakuula (keskiraskas) 10m väleillä
5. hiihto
6. lepo

Peruskestävyys-EMOM. Suorita kutakin liikettä/ergoa noin 45-50s, jotta ehdit siirtyä seuraavaan. Ergoissa tavoittele tasaista rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita. Farmarikävelyssä vaihda kahvakuula toiseen käteen aina 10m jälkeen.

Gymnastic & Strength

1) Skill

A) For 10-15min Practice rMU

B) EMOM 12:
1) 45s DU
2) 1 Set Of bMU (10ish?)
3) Rest

Metcon

EMOM 30:
1) 15 Cal Row
2) 15-20 GHD
3) 15m HSW (7.5m+7.5m)
4) 4-5 Wall Walk
5) Rest

Gymnastic Strength

4 Rounds:
- 20-30s Ring Support Hold
- 20-30s Chin Over Rings Hold
- 20-30s Hangin L-Sit Hold

Gymnastic & Strength

1) Skill

A) For 10-15min Practice Kipping Hspu / Strict Hspu / Box Hspu etc.

B) EMOM 12:

1) 40s DU
2) 1 Set of Box Hspu / Negative Hspu / Handstand Hold Against Wall
3) Rest

Gymnastic Strength

4 Rounds:

• 15-20 Parallette Push Up rest 60s
• 20-30s Chin Over Bar Hold rest 60s
• 20-30s Hangin L-Sit Hold rest 2min

Metcon

EMOM 30:

1) 15 Cal Row
2) 15-20 GHD
3) 8-10 Heavy DB Snatch (25-30kg)
4) 3-4 Wall Walk
5) Rest

Snatch

A) WU
4 sets of:

• 4 Muscle snatches + 4 Behind the neck push press

-Rest 90 sec-

B) Primer

Every 75 sec x 12 sets

• 1 Power Snatch (Suggested)

*2x1 @80%
*2x1 @82%
*2x1 @84%
*2x1 @86%
*2x1 @88%
*2x1 @90%

Pause Back Squat

• 4x6 (Full pause bottom position)

*65-70% of 1RM
*Rest 3min Between sets

Accessories

4 Rounds For Quality:

1) 45-60s SB Bearhug Hold
2) 15-20 Banded GHD Hip Ext.
3) 30/30s Copenhagen Plank

4 sets of:

AMRAP 6 min

• 400m Ski
• 30 Wall balls
• 400m Row
• Max Burpees Box jump overs

-Rest 3 min between sets-

4 Rounds For time :

Row 300m
30 Air Squats
10 Push-Ups

TC 11

Incline Dumbbell Row

10-10-8-8-6-6-4-4

Go Every 2:30

shoulder rehab

EMOM15
1. 2 wall walk
2. 30 cross overs
3. 6 parallette push up
4. 6 pike push-up
5. rest

fs training

400m Jog @ easy
400m Jog/Run @ build pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
1-2 Rounds
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
+
Build to workout weight for snatch
* Practice a few short sets of ring muscle-ups as you build up
+
@ workout weight
200m Run
3 Ring muscle-ups
3 Snatches
200 Run