Tempo: jarruttaen alas - räjähtävä ylös

2 Intervals

A1. 15-minute EMOM (0:45/0:15)
1) BikeErg for calories
2) KB clean and jerks @ 2 x 24/16kg
3) Shuttle runs*
4) Wall walks
5) Rest
* 1 shuttle run = 7.62m out + 7.62m

A2. 15-minute EMOM (0:40/0:20)
1) Cross-over single-unders
2) DB shoulder to overheads @ 2 x 22.5/15kg
3) Box jumps, 24/20″ (step down)
4) Devils presses @ 2 x 22.5/15kg
5) Rest

Rest 3:00 b/t EMOMs

Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover to repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements.
Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel are not sustainable for the work duration into sets as needed to ensure you are moving steadily through this piece.

A) EMOM 12’
A: 12 Russian swing
B: 12 alt. Gorilla row
C: 12 KB pull through

B) 3 rounds
Bulgarian split squat 8/8
KB halo 12x

C) AMRAP 8’
10 hang snatch (R)
10 m OH walking lunge (R)
10 up down
10 hang snatch (L)
10 m OH walking lunge (L)
10 V sit up
10 HR push ups

Complete as many reps as possible in 14 minutes of

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 ring muscle-ups

♀ 14-lb ball to 9-foot target, 95 lb
♂ 20-lb ball to 10-foot target, 135 lb

4 rounds for time:
20 Cal row
20m DB Front rack carry 2x22.5kg

Rest 5min

8 rounds for time:
4 DB Burpees 2x22.5kg
4 BMU

Rest 5min

4 rounds for time:
20 Cal ski
40m DB Farmer's carry 2x22.5kg

Rest 5 min

8 rounds for time:
8 Alt. DB Farmer's lunges 2x22.5kg
10 DB facing burpees

TC for each: 10min

Ja hommat jatkuu, pitkää treeniä tulossa ja kuormittavaa kokonaisuudeltaan. Muista syödä ja levätä välissä hyvin ja sit voimaosioiden jälkeen energiaa huiviin ja 10-15 min taukoa/preppausta kunto-osioon -> menoksi.

Power Clean

A) Build up to days heavy 3RM (drop and go)

*E2MOM Till failure

B) 3 Rounds:

2min on/1min off:

• 11 Cal Echo
• Amrap PC @80% from 3RM

C) Clean Pull

• 3x3 @100%

Strength

A) 3x Superset:

• 10/10 Bulgarian Split Squat (kb in goblet position)
• 45-60s Chinese plank

*rest as needed

B) 3x Superset:

• 10-15 Romanian DL (Barbell)
• 45-60s Spanish Squat Hold

Core

3-4x for Quality:

• 10-15 Strict T2B
• 30s GHD Russian Twist
• 45/45s Half Kneeling Pallof Press Hold

For time

• 440-meter row
• 10 box jumps
• 10 deadlifts
• 10 wall-ball shots

♀ 24-inch box, 185-lb barbell, and 14-lb med ball
♂ 30-inch box, 275-lb barbell, and 20-lb med ball

Time cap 25 minutes

Compare to 201113.

“OPEN 21.1” For Time TC 15'min

Treenaaja - Kuntoilija

1-3-6-9-15-21 Wall Walks / Half way Wall Walks
10-30-60-90-150-210 Double-Unders**
30-60-90-120-150-200 single unders

5+5 yhden käden valoja