4 rounds:
A. 7 min amrap:
21/17 cal ski
14 KB swings
7 pull ups

B. 7 min amrap:
21/17 cal row
14 DB snatches
7 burpee box overs

3 min rest after each round. Alternate between A and B.

Weighted lunges 4x14 reps

Benchmark: “Elizabeth”
21-15-9 reps for time
Cleans
Ring dips

TREENI II – Rinnalleveto
Lämmittely: rangan rullaus, kylkimakuulta rangan kierto, askelkyykystä eteen työntö ja taaksevienti, askelkyykky avaukset seinällä.

Lähestymissarjat: tangolla SJMV mave, rinnalleveto riipusta, rinnalleveto taskusta kyykkyyn 2x5+5+5, lämmittelypainot rinnalleveto x8 50%, x6 65%, x4 70-75%.

Rinnalleveto
• Viikko 1: 4x2 75-80%
• Viikko 2: 5x2 80-85%
• Viikko 3: 6x1 85-100%
• kevennys 4x4 40-50%

Epäkäsveto pukeilta
• Viikko 1: 4x2 75-80%
• Viikko 2: 5x2 80-85%
• Viikko 3: 6x1 85-100%
• kevennys 4x4 40-50%

Maastaveto vko 1:
-65% x 5
-75% x 5
-85% x 5

Maataveto vko 2:
-70% x 3
-80% x 3
-90% x 3

Maastaveto vko 3:
-75% x 5
-85% x 3
-95% x 1

Maastaveto vko 4:
-40% x 5
-50% x 5
-60% x 5

Vatsat kuminauhalla maaten selin 3 x 8 (o/v)

3 rounds for time of

5 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders

♀ 105 lb. ♂ 155 lb.

A,
For time:
30 Chest-to-bar Pull-ups
30 Burpee Box Jumps @60/50cm
5 Deadlifts, 85% 1RM
15 Chest-to-bar Pull-ups
15 Burpee Box Jumps
5 Deadlifts, 85% 1RM
10 Chest-to-bar Pull-ups
10 Burpee Box Jumps
5 Deadlifts, 85% 1RM

Goal: sub 12 mins

B,
For quality:
2x12 Seated Dumbbell Strict Press, pick load
3x10 Glute Bridges, pick load
3x8 Cossack Squats, pick load

Seated Dumbbell Strict Press- 3 secs down and up
Glute Bridges- 3 secs down and up
Cossack Squat- 3 secs down and up

RPE 8/10 on all movements and sets.

70 min

Leg day
- Elevated reverse lunge
8+8 x 40, 45, 50, 50
- Leg press
- Hip thrust
- Glute kick back
- Incline sit up
- Hamstring curl
- Abduction

Every 7 minutes x 5 sets:
30/25 cal row
20 box jumps 24/20”
10 dual DB clean and jerks 35/25 lb

A,
3 Squat Cleans@102/70kg

Every 1 min for 5 mins.

Touch and go reps.

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy single within 5 sets.

C,
10 rounds for time of:
3 Ring Muscle-ups
5 Toes-to-rings
30 Double Unders

Goal: sub 15 mins

D,
Each for distance:
Assault Bike: 3x 5 mins

Rest 3 mins between efforts.

E,
For quality:
Dead Hang, 3 mins

Every time you break complete:
2 Wall Walks

1-2 Wall Walks- pause 3 secs at the top of each rep (no more than 6 breaks)

A,
1 High Hang Power Snatch + 1 Hang Power Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

2 sets of 2x(1+1)
3 sets of 1x(1+1)

B,
For time:
40 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
10 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
40 Bike Calories

Goal: sub 40 mins

Complete at a RPE of 7/10.

C,
Tabata Hip Extension Hold
Tabata Landmine Rotation, pick load
Tabata GHD Parallel Hold
Tabata Lateral Med Ball Throw, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

Lateral Med Ball Throws- alternate sides

Rotate through each exercise until you have completed 4 rounds.