90 min

1.Skill
A. BMU practice for 45 min
- Progressions
- Bar muscle up 15 x 1

2.JG 26.2.2018
A. 3 rounds:
- 30 x palm push-ups
- 30 x 90’ palm push-ups
- 30 x extensor push-ups
- 60s of shoulder flexion pulses with bench

B. Handstand Skill
Forearm Assisted Handstand Hold - Progressive 1 (4 Rounds for time)
Complete:
- 1 x max effort hold
- 3 x 50% of max hold
> practice + 4 sets of freestanding HS hold w/ a spotter

C. Handstand Endurance
Box Handstand Walk Conditioning (AMRAP - Reps)
6 rounds:
- 60s max distance (change directions each round)
- 60s rest

D.Mobility
2 rounds:
- 60s shoulder flexion stretch with bench
- 30s supine trap stretch

100 min

1.Rehab
2 rounds:
A1. Straight leg monster walk 20
A2. Single leg KB deadlift 12/side x 16 kg
A3. Gmed. w/band 20
A4. Plank hold, lift one leg 25 s./side
A5. Dead bug 20
A6. Good morning w/band 20

2.Strength
A. Back squat
8x40 8x50 5x60 5x70 5x75 v. 5x75 v.

B. Hip thrust
12x70 10x75 10x75 10x75

C1. Hamstring machine
8x40 8x45 8x45
C2. Abduction
3x12x55
C3. Reverse hyper
3x15

3 Rounds 45 sec. on/15 sec off
1-Row for calories/Ski/Bike
2- Rope Climb (scale: pullup/ring row or rope pulls)
3- air squats
4- push up + shoulder tap
5- DU or singles
6- Burpee+Slam ball
7-MB Seated Russian twist (also use either a KB or DB)
8- Thrusters (BB, dumbells, KBs, or MB)

(1 min rest after each round)

• Burpee+Slam ball -you do burpee first, then slam ball and repeat

*The burpee to slam ball is an awesome total body movement. It is an explosive movement.The ball slam targets the muscles in your arms and shoulders, core, and lats, while the burpees hit your shoulders, core, and legs.

• Also if it is a big class feel free to start at different movements. Have a great workout!

• Friday 2nd March 2018

Aerobic capacity : "TRIPLE TROUBLE"

Complete 10 rounds of each :

A)Assault bike 20" max effort / 40" low effort
B )Row 20" max effort / 40" low effort
C) Double unders 20" / 40" low effort

Rest 2 mins before moving to the next movement.

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

80 min

1.Weightlifting
A. Find daily max in:
Hang power clean + power clean + front squat

2.Conditioning
A. For time:
100 bar over burpee
EMOM 5 OHS @ 50 kg, including 00.00 > 25 kg
Time cap 10 min
Result: 9.56

B. At 15.00, 5 min AMRAP of:
"Machoman"
3 power clean
3 front squat
3 STOH
Rx weight 65 kg > scaled to 35 kg
Result: 6 rounds + 3 reps

3.Rehab
A. 2 rounds:
- Single leg KB deadlift 12/side x 16 kg
- Gmed. w/band x 20
- Hamstring machine 10 x 7.5 kg
- Monster walk x 20
- GHD hip extension x 15

4.5 min AB

80 min

1.Skill
A. HSW practice for 20 min

B. Butterfly pull up practice for 30 min
- 3 x 8 kip swings
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
- 2 x 10 box assisted single leg butterfly pull-ups with jump (alternate leg
- 5 x 3 butterfly pull-ups > singles / attempts

2.Jacked gymnastics 17.2.2018
A. 4 rounds:
- 30s max hollow rocks
- 10s rest / transition
- 30s max supermans (every rep pause at the top for 1 second)
- 10s rest / transition
- 30s max seated pike leg raises
- 10s rest / transition
- 40s max supine heel touches
- 60s rest

Morning: 45 min crosstrainer
131/142

Afternoon: 130 min
1.Skill
A. Ring MU practice for 35 min
- Progressions
- Ring MU from boxes 3 x 1 reps
- Ring MU from ground 9 x 1 reps
- Total ring MU 12 x 1 reps

2.Own warm up for Open 18.1 + class warm up, total 35 min

3.Open 18.1

4.Cool down: 10 min AB

120 min

1.Skill
A. BMU practice for 20 min
- Progressions
- BMU 11 x 1 reps

B. HSW practice for 10 min

2.Jacked gymnastics 21.2.2018
A. 3 rounds:
- 10 reps of each LYTP variation - pause for a second at the top of each rep and this week add weight > 0.5 kg
- 4 Turkish Get-ups on each arm, unbroken / 8 10 10 kg

B. 3 rounds:
- 25s straight arm plank hold (go as low as you can but this must be unbroken)
- 25s unilateral plank (same but take your right hand off the floor and hold)
- 25s unilateral plank (same but take your left hand off the floor and hold)
- 25s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 25s contralateral plank (same but take your left hand and right foot off the floor and hold)
Total time with rest: 10.55

3.Conditioning
A. EMOM for 30 min:
1) 7 T2B + 30 DU
2) 10 burpee + 15 KB swing @ 12 kg
3) rest
166/179

4.5 min AB

120 min

1.Skill
A. BMU practice for 20 min
- Progressions
- BMU 11 x 1 reps

B. HSW practice for 10 min

2.Jacked gymnastics 21.2.2018
A. 3 rounds:
- 10 reps of each LYTP variation - pause for a second at the top of each rep and this week add weight > 0.5 kg
- 4 Turkish Get-ups on each arm, unbroken / 8 10 10 kg

B. 3 rounds:
- 25s straight arm plank hold (go as low as you can but this must be unbroken)
- 25s unilateral plank (same but take your right hand off the floor and hold)
- 25s unilateral plank (same but take your left hand off the floor and hold)
- 25s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 25s contralateral plank (same but take your left hand and right foot off the floor and hold)
Total time with rest: 10.55

3.Conditioning
Crossfit Jyväskylä workout of the day 20.2.2018