A:”Karen loves to run”
150 wall balls for time
Every rest 200m run penalty

Weighted pull-ups 10x3

10 rounds every 90s

Snatch pull + 2 hang squat snatch

1. Osa AFAP -500m juoksu -1km soutu -1km hiihto -50DU

3 minuutin tauko

1. Osa AFAP 15-11-7 -yhden käden tempaus (45lb) -boxin ylitys burbee -T2B

AMRAP 12' @70/40kg
1 Squat Snatch
3 Clean & Jerck
30 DU

80 min

1.Conditioning + core
Alternate between A1 & A2 for 60 min:
A1. 5 min of aerobic work
Row, ski erg, crosstrainer or bike
A2. 20 + 20 reps of one of the following:
- Hip raise + 10 + 10 side plank lifts
- Dead bug + bird dog
- Leg lowers + hollow rock
- Abs + backs

2.Jacked gymastics mobility
2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 90s standing straddle
- 60s pigeon pose both sides
- 60s frog hold
- 60s of frog rocks
Complete:
- 60s of passive ankle rotations on each side (2 minutes total)
- 60s of active ankle rotations on each side (2 minutes total)
2 rounds:
- 60s elevated seiza
- 90s weighted ankle dorsiflexion on each foot

Lämmittely ja mobility

Kyykkyharjoittelua:
taka, etu, vala, pistooli

Metcon 8min amrap
100m juoksu
10x istumaannousu
5x KK-heilautus

Loppuvenyttelyt

120 min

1.Jacked gymnastics
A. 3 rounds:
- 1 round of Gymnastics Swimming
- 10 supinated lateral DB raises
- 10 DB internal - external rotations (full ROM)

B. Own skillwork:
- Ring MU progressions
- Ring MU 5 x 1 reps

C. Gymnastics Strength & Conditioning with Integrated Mobility 18.1 - Scaled (AMRAP - Rounds and Reps)
20 minute running clock:
A1: 2-5 unbroken box assisted strict ring muscle-ups > 2 singles, not UB
A2: 20s of crab extensions with 90' external rotation
A3: 5 strict HSPU > abmat + 5 kg plate
A4: 20s of bench shoulder flexion pulses
A5: 20s chin over bar hold
A6: 5 strict TTB
A7: 5 Jefferson curls (20kg/ 15kg barbell)
Result: 3 rounds + 2 MU

2.ATP workout

WARM UP
hip firehydrants 2 mins
hip openers 2 mins
Butterfly chest opener 1 mins
Athletic warm up
5 mins

Find your partner. Pick your stations. Switch. Join. CONQUER.

6 BY 6 (35lbs - 95lbs) 8 mins
6 Front Rack SQ
6/ Front Rack Alt Rev Lunge
6 Pendlay Row
200 m SKI OR ROW
X 5 Rounds (for time)
Only combined LBS from Front SQ & Rev Lunges count for total lbs
Ie. [(65X12) X 5] = 3900 Result

2 mins off

KB & B special 8 mins
20 KB swing
20 Burpee
0.12 Curve (200m)
X 5 ROUNDS (for time)
only combined lbs from KB swing counts
Ie. [(45X20)X5] = 4500

2 mins off

One circuit to rule them all, one trainer to find them, One circuit to bring them all and in the sweatiness bind them
YGIG format // Use same weights as in you 6X6 8 mins
P1 RUN/ROW/SKI max distance
P2 complete
15 BB DL
15 BB Sq Jump
15 BB ab roll out
SWITCH
Total Distance from all machines

2 mins off

RESULT = Combined numbers from 6X6, KB&B & THE CIRCUIT
Ie. (P1 3900 + P2 3900 + P1 4500 + 4500 + P1&2 2000m = 18,800)

80 min

1.Conditioning + core strength
Alternate between A & B for 60 min
A. 5 min of row, run, ski erg or bike
B. One set of the following:
- 20 hip raises + 2 x 20 sec. side plank hold
- 20 dead bug + 20 bird dog
- 20 windshield wipers + 20 hollow rock
- 20 abs + 20 backs
HR 125/146

2.Jacked gymnastics mobility work for 20 min
Mobility - Upper Calf & Hamstring
Complete:
- 60s standing straddle fold
- 60s standing pike fold
3 rounds:
- 45s weighted elevated standing pike fold
- 30s rest
- 45s weighted elevated standing straddle fold
- 30s rest
Hips & Buttocks
2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 16 active straddle fold lowers
- 16 active straddle fold rotations (8 in each direction)
- 16 active straddle fold side to side bounces (8 in each direction)
- 60s kneeling tuck