Metcon (quality)

20 minutes for quality and minimum rest:

3 Floor press
6 DB. Squat cleans
9 Deficit push-ups on DB’s
12/10 Calories row

M: 80kg press, 22,5kg DB’s

N: 55kg press,
15kg DB’s

*This is not for time, but for quality. Go heavy with the weights, but maintain good mechanics. Rest as needed.

Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold - heavy
8/8 Chainsaw row - heavy
*Rest as needed

WORKOUT OF THE DAY:

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Metcon (reps)

10 rounds:
2min on/ 1min off

a:) 40 Air squats
ME STOH

b:) 30 Sit-ups
ME GTOH

Harjoituksen tarkoitus on kehittää lihaskestävyyttä sekä liikenopeutta. Tavoite on saada tehtyä annetussa ajassa mahdollisimman monta toistoa kutakin liikettä.

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WARM-UP:

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21-15-9 Reps of:
Air squats & Sit-ups

9-6-3- reps of:
Shoulder to overhead (STOH)
Ground to overhead (GTOH)

Then:

1-2 Rounds of

1min puppy pose
12/12 Perfect stretch

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https://zoom.us/j/7594162178
ZOOM salasana 530247

Build up to a heavy snatch single OTD

Metcon (reps)

AMRAP in 15 minutes of:

10 Ring-dips
10 DB Power cleans
20 Lunge steps, alt. legs

M: 22,5kg DB’s
N: 15kg DB’s

Accessory:
3-5 rounds of:
8/8 Windmills
10-15 GHD Sit-ups w/medball
10-15 Back extension w/medball

Rest as needed
Choose moderate/heavy weight.

"Skill - Double-unders

Metcon (time)

“Annie”
50-40-30-20-10 of:
Double-unders
Sit-ups

Timecap: 12 minutes"

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"Taitoharjoitus, jossa kehitetään tuplanaruhyppyä. Harjoitus kehittää koordinaatiota sekä rytmitystä.

Kuntoharjoituksen tavoite on mennä aikaa vastaan. Hyvin onnistuneessa Anniessa etenet hyvällä vauhdilla ja sarjat etenevät suhteellisen varmasti pienistä stipluista huolimatta.
Istumaannousujen pitäisi myös olla haastavuudeltaan sellaisia, että ne etenevät tasaisella tahdilla hyvän poltteen saattelemana. "

Metcon (time)

3 rounds for time:

15 CTB pull-ups
15 DB Push press
30 Double-unders

Timecap: 8 minutes

*Choose heavier DB’s for the push press. The sets should be heavy and you should really have to work for unbroken sets.

Accessory:

3-4 Rounds of
DB Bench press, 10 reps - heavy
Prone DB row, 10 reps - heavy

Rest 90-120s between rounds.

8 min AMRAP
2 front squat
4 burpee over barbell
4 front squat
6 burpee over barbell
6 front squat
8 burpee over barbell etc

RX: 50/35 kg

9 Sets x Every 2:00.

1 Set : 6 Reps
2 Set : 4 Reps
3 Set : 2 Reps
4 Set : 6 Reps
5 Set : 4 Reps
6 Set : 2 Reps
7 Set : 6 Reps
8 Set : 4 Reps
9 Set : 2 Reps

Each set last rep, 2-3 Sec Stop on Overhead.

12 Minutes Of:

5 + 5 Windmill
3 + 3 TGU
15 Strict Hanging Knee Raise
5 Pike push-ups

40 Minutes For Big Weight :

8 - 12 SN Grip Press BHD Neck
8 - 10 Chest Supported Dumbbell Row
3:00 Any Machine
10 + 10 One Arm Kettlebell Shoulder Press
10 Straight ARM Barbell Front Raise
30 Bicycle ABS