FRONT SQUAT

3-3-3

Warm up and work up to a heavy triple.

Post loads to comments.

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OPEN WORKOUT 13.3

AMRAP 12 Minutes:
150 Wall Balls 20/14
90 Double-Unders
30 Muscle-Ups

If you don’t have Ring Muscle-Ups, but you get past the Double-Unders, start over again at the Wall Balls.

Post rounds, reps, and Rx to comments.

2 strict mu
10 crab extension
10 ring support pull outs
10 crab extension
10 bottom of ring dip swing
10 lat opener
20s closed tuck hold on rings
10 lat opener
10 HS side steps to 10kg plate
30s shoulder extension
15+15 side plank raises
10+10 donkey kicks

perform 4 sets of 20 burpees to target
Rest 2 min between sets. All out.

Target = asteta target (käytä esim tankoa tai renkaita) 15 cm päähän suoraan ojennetuista käsistäsi. Sinun tulee osua targettiin kummallakin kädelläsi. Kirjoita kierrosajat ylös.

1x5 @50%
1x3 @60%
1x2 @70%
1x1 @75%
1x1 @80%
1xAMAP @85%

LASKE UUSI HARJOITUSMAKSIMI = (Suoritetut toistot - aallon standardi) x 1,25kg + tällä viikolla käytetty harjoitusmaksimi.
Huomatkaa: erotus Suoritetut toistot - standardi on maksimissaan 5 toistoa!

10 min TRACK warm up, including but not limited to
crawls
bands
sprints
animal walks

YOU GO, I GO MEGA CIRCUIT
you need a BOX, 1 Mball, 1 SlamBall, 1 Mat & a good attitude ;)

20s ON : 20s ON (YGIG) 8 X's per partner , 1 min off B/W
R1 : Alt Fast Feet on box (6 mins)
R2 : Box overs (6 mins)
R3 : BURPEES (6 mins) try to match your partner

PARTNER PASSES Medball & SlamBall
30s ON :10s Transition (4X's per partner) (6 mins)

7 MIN Finisher
YGIG AMRAP
10 reps (/ where applicable)
Mountains
Switch Kicks
P.U
Burpee
They go, You go - as many Rounds as possible!!

DONE! NOW... You must BRUNCH!

Morning: 50 min
MU progressions with Liina

Afternoon: 110 min
1.Bar Muscle-up Threshold
A. 2 rounds (no rest), depending on time:
- 20s passive hang + 10 scap pull-ups + 20s passive hang
- 90s of kneeling thoracic twists
- 20s crab extension hold with external rotation (turn your hands outward) + 20s with internal rotation (turn your hands inward)
B. Bar Muscle-up Technique B1
Complete:
- 10 x 1 jump to arch
- 8 x 1 high pull
- 6 x 1 hips to bar
- Bar Muscle-ups (5 x 1)
> 1 1 2 3 3 2 1 1 1 = 15 BMU

2.EMOM for 30 min (HR-workout, for quality)
1) 2 strict MU turn w/box 20"
2) 30 sec HS hold NTW
3) 5+5 pistols
4) 10 T2B
5) 6 cal AB
6) rest

3.Strength
A. 3 rounds:
10 + 10 half kneeling strict KB press / 8 kg
10 + 10 single arm KB bent over row
30 hollow rock
30 s. side plank hold

1.Shoulder Prehab
5 rounds:
- 15 scap pull-ups
- 15 scap push-ups
- Rest as needed
2.Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)
Butterfly Pull-ups (1 x max set)
If you havent got these yet, spend 5-10 minutes practicing and see if you can get your first rep.

10 rounds for time w. a partner, you go, I go style:
40 Single Unders
30 Mountain Climbers (left + right = 1 rep)
20 Air Squats
10 Toes to Bar
5 Squat Thrusts

*After each set complete a partner Wheelbarrow of 40m (20m each). *Work is NOT split. One athlete completes all of the listed work while their partner rest.
*Each athlete will complete 5 total rounds each.
20:00 Cap

BACK SQUAT

10-5-1-1-1-10

The first 10-rep set and the 5-rep set should be sub-maximal efforts. Work up to a heavy single in the middle and go for it on the last 10 rep set. Use spotters, and don’t bail the bar on them! If you’re feeling good then go for a new 1RM today. If not, then aim for 90% and leave it there.

Post loads to comments.

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PARTNER 3K ROW

Work with a partner and switch off every 300 meters.

Post time and partner to comments.

For time:
Run 400 meters
70kg clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 Push-Ups
Run 400 meters
70kg weighted lunges, 15 steps
Run 400 meters