EMOM x30

1) C2bike
2) Sit-Up
3) Handstand Push-Up

LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Säären etuosan venytys
- Pyöritykset nilkalle vk
- Nilkan ulkosivu vk
- Polvennosto (+vaaka) blokkien päällä

2 x 50s./20s.
1. Jefferson curl
2. Boksilla kyykky + lantion nosto kk
3. Hyvää huomenta istuen
4. AKK - lankku + jarruttava punnerrus
5. Uimari päinmakuulla

AMRAP 10min
6 x punnerrus
6 + 6 askelkyykky vuorojaloin
6 + 6 x gorillasoutu
6 x wall ball

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
Build to workout weight for KB CnJ and off-set walking lunge
+
@ workout weight
10/7 (cal) BikeErg
5 KB clean and jerks
10 TTB
10/7 (cal) Row
8m + 8m KB off-set walking lunges
5 Burpee box jump overs, 30/24”

Gymnastics

A) EMOM 10:

1) 1 Legless RC
2) 45s Easy Row

B) EMOM 10:

1) 5-10 bMU
2) 45s Easy Ski

Gymnastic Metcon

AMRAP 20:

• 10 Cal Row
• 10 T2B
• 10 WB

*Add 10 reps to each movement every round. For example 2nd round is 20,20,20.

Gymnastic Strength

A) 3 Supersets:

• 10-15 Inverted Ring Row (1s pause on top)
• 15-20 Ring Push Up *Rest 2min between rounds

B) 3 Supersets:

• 1 Set of banded Pull Up
• 10 Bar Dips *Rest 2 min between rounds

Building

4 Rounds For Quality:

• 10-15 DB Tricep roll backs
• 10/10 Standing DB Bicep Curl

For time

• 30 burpees
• 20 kettlebell swings
• 10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 35-lb kettlebell
♂ 53-lb kettlebell

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

HSW Practice

A) 15-20min HSW Skill Practice
*esim. piruetti, ramppi, hsw hold, free hspu...

B) EMOM 12:

1) 45s Ski (easyish)
2) HSW Ramp or HSW Walk With obstacle and/or Pirouette
3) 20-30 Crossover DU
4) Rest

EMOM 40:

1) 12 Cal Echo
2) 5 SB Clean (Heavyish)
3) 15 Cal Row
4) 20 GHD
5) Rest

Accessories

A) Grip Strength
3-4 Rounds For Quality:

• 45-60s Barbell Wrist Roller with Hanging Kettlebell
• 10 DB Forearm Curls
• 30s/30s KB Suitcase Hold (Raskas kuula) *rest as needed

B) Upper Body
3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 1 Set of Banded Pull Up

https://www.instagram.com/ckatzfit/p/Czo-jGvOSjh/?img_index=1

Jerks

A) 3-4x (WU)

• 3 Strict Press in Split Stance + 3 Tall Split Jerk
• 3/3 Split Lunge Jump

*rest as needed

B) Push Press
E90SEC x5:

• 1 Push Press + 1 Push Jerk *Build up to starting split jerk weight

C) Split Jerk
E2MOM X6-8:

• 1 Split Jerk *Build to days heavy

Odd Object

4 Sets:

• 15 GHD
• 20m Yoke Carry (10+10m)
• 30m Heavy SB Bearhug Carry (50-60kg?)

Yoke: @150-180kg

*Rest 3min between sets.

Accessories

A) 4x Superset:

• 10 Straddle Z-Press (KB)
• 10-15 KB/Plate Front Raise (3s jarruttava alas) *rest as needed

B) 3-4x For Quality:

• 10-15 Zottman Curl (DB)
• 20-30 Banded Tricep Ext.

Partner workout :
You Go , I Go
In 32 mins complete :
63-45-27
Single dumbell thruster @22,5/15kg
Sit up
Up - down box jump @60/50cm

Remaining time :
Max machine cals, after every 40/30cals complete 40 DU each person ( one works at a time)