Gymnastics

A) EMOM 9:

1: 10 Ring Kip Swing
2: 5-10 Hip To Rings
3: 5-10 Ring Transition Drill

B) EMOM 10:

• ''X'' rMU

Push And Pull Waves

Wave #1:

Strict Press: 8-6-4

Legs Elevated Ring Row: 14-12-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Wave #2:

Strict Press: 6-4-2

Legs Elevated Ring Row: 12-10-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Metcon

15min AMRAP:

• 6 bMU
• 8 DB Thruster 2x35lbs
• 12 Cal Row

Accessories

4 Rounds For Quality:

• 10/10 1-arm Band Pull Apart
• 10-15 DB lat pull over
• 10-15 Seated Dual DB Lateral Raise

AF WEEK 37, Day 1

WEIGHTLIFTING (1/2)
E90-120sec x7:

2 Hang Squat Snatch (above and below the knee) + 1 Squat Snatch.

All reps are touch and go.
Work up to 70-75% of 1RM Squat Snatch.

Target: solid reps with no misses. Use straps if wanted. We repeat this next week.

Liikeparina tgu istumaannousun kanssa.

8 sets, 20s ON / 10sec OFF:
- Hollow Rocks

Run intervals

4 x 5:00 @ 5-10k pace

– Jog 2:00 for recovery –

Bench Press 4x3, E3MOM

Snatch 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 x3

Bench Press

A) Build Up To Days Heavy 4RM

B) 3x2 @80-85% From 4RM (1s pause rinnalla)

*rest 3min between sets

Gymnastics Metcon

EMOM 16

1: 60 DU
2: 15m HSW (7.5+7.5m)
3: 8-10 Double KB C&J @2x16kg
4: 18 C2B

*1x piruetti HSW Aikana

Strength

A) EMOM 10-12

1: 20s Chin Over Bar Hold
2: 20s Ring Support Hold

B) 3-4 Rounds For Quality:

• 10/10 1-Arm DB Bench Press (alternating arms)
• 8/8 DB Bent Over Row
• 20-30 Banded Tricep Ext.

*rest as needed

Engine

2 Rounds Of:

• 5min Row
• 5min C2 Bike

Into,
4 Sets Of:
@70% Intensity

• 15 Burpee box jump overs
• 15 Cal C2 Bike
• 25 KB Swings (16kg)
• 25 Cal Row

-Rest 4 min between sets-

C&J

A) WU 3-4x E3MOM:

• 3 Clean DL + 3 PC + 3 FS (light)
• 2-3 Straight leg box jump

B) E2MOM X3:

• 3 C&J @60-65% (1.1.1)

-rest 2min-

E90SEC X3:

• 2 C&J @70-75% (1.1)

-rest 2min-

EMOM X3:

• 1 C&J @80-85%

*kevyet prosentit, keskity tekniikkaan

Back Squat

• 6x2 (1s pause in bottom) *build up *Fiiliksen mukaan

Metcon

4-3-2 min AMRAP / Rest 1 min between
(Start where you stop each set)

• 12 Cal Fan bike
• 12m DB Farmer Lunges (2x15kg
• 8 Burpee pull ups

Accessories
(Optional)

A) Core EMOM 12:

1) 30/30s Side Plank
2) 30-45s Russian Twist
3) 20-30 V-Up
4) Rest