Superkids:

3 kierrosta

30 sek käsilläseisontapito selkä kohti seinää (yhteensä)
30 sek lepo
14 käsilläseisontapunnerrusta (kumppari, boxi, tiukka)
30 sek lepo
30 sek käsilläseisontapito vatsa kohti seinää (yhteensä)
30 sek lepo
14 painonsiirtoa kädeltä toiselle / läpsyä olkapäähän
20 hollowrocks
20 supermieskeinuntaa

Ninjat:

3 kierrosta
1 min käsilläseisonta pito selkä kohti seinää
16 käsilläseisontapunnerrusta (kumppari, boxi, tiukka)
1 min käsilläseisontapito vatsa kohti seinää
16 painonsiirtoa kädeltä toiselle / läpsyä olkapäähän
40 hollow rocks
40 supermieskeinuntaa

AFAP (As Fast As Possible)
3 rounds for time of
15 Push Press
15 Pull Ups
15 Box Jumps

Total 75min

Movement on the minute for 18 minutes, 6 sets:
1. min row 30 sec
2. min 5 strict pull ups
3. min 10 wall ball 6kg

A.
Take 20 minutes to find your new 1-RM Back Squat

B.
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

> vaihdettu CFJKL Metcon:
7 min AMRAP:
10 front rack lunges 30kg
10 bar over burpees

*Lunges performed on approx. 10 meter distance, 11 lunges/set
Result: 105 reps
Avg/max HR 178/188

C.
1000m row

1. Snatch Primer
   On the :90 Seconds x 3 Rounds
   2 Pausing Overhead Squats
   2 Snatch Balances
   2 High Hang Squat Snatches
   Performed at 40%

2. Snatch From Blocks (Knee Level)
   7 Sets of 2:
   1×2 @ 60%
   1×2 @ 65%
   1×2 @ 70%
   1×2 @ 75%
   Final three sets: Build as you see fit.

3. Back Squat
   Build to a Moderately Heavy Single
   Followed by:
   2×2 @ 90%
   2×4 @ 84%
   1×10 @ 75%

4. Conditioning
   9-15-21:
   Butterfly Pull-Ups
   Barbell-Facing Burpees
   Overhead Squats (95/65)

Total 75min

EMOM for 8 minutes:
6 deadlift 16kg KB
6 goblet squat
6 KBS

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

C.
500m row

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long. Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

Total 105min

3 sets of:
Row 300m
10 KBS 16kg
10 burpee

BMU practice for 10min, 5 sets, best red rubber band

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack) = 57.5kg > skaalattu 45kg
Results 11, 12, 12, 11
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
Results 10, 9, 7, 6

E.
1000m row

"Omatoiminen WOD"

A.
Power snatch: 5x1
(@75-95+%)

B.
Front squat: 5+4+3+2+1
(@75-95%)

C.
3 rds:
12 Db Bench press
12+12 Db Bent over row
15-25 Ghd sit up

With partner 3min on / 1min off x6, YGIG, divide anyhow:
16 jumping pull up
22 sit up
34 / 28 cal row

Continue where you left off.
Result: reps completed.

Total 105min

3 sets of: 200m row, 5 burpee, 5 wall ball, 10 lunges, 10 v-ups

A.
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs) = 70kg > skaalattu 60kg
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Results: 1 round + 2 reps, 1 round
Avg/max HR 178/189, 181/192

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
5kg, 8,6,6
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Yellow band, 12,12,12
Rest as needed

E.
500m row

Total 105+60 min
A.
3 sets of:
10 KBS 16kg
15 abs
15 backs
B.
Olympics, Jyrkin tunti
1. Tankojumppa: takakyykky-valakyykky
2. Taito: tempausveto+muscle snatch donitsien päältä
3. Taito: tempaus donitsien päältä
4. Taito: Tempausveto+tempaus
5+1 15kg 4+1 20kg 3+1 25kg 2+1 27.5kg 1+1 30kg 32.5kg 32.5kg
5. Tempausveto+tempaus maasta
6. Rv samoille jaloille+työntö 1+3
25 30 35 40 40
C.
3 sets for time & quality:
10 HSPU 1 abmat+10kg plates
20 AMSU
Results: 3.30, 3.55, 4.10 = 11.35
D.
Rocket Vinyasa -jooga