24 minutes
Buy in:
1300m Run with ball (1 ball per team, one person rests, one person runs, 2 laps per person 1+1+1+1 laps)
Then
AMRAP
20 alternating Med-Ball Cleans
20 alternating Push-ups/box pushups
20 partner Wall-balls
20 partner Ball Sit-ups

2 rounds:
20kettlebell Sumo deadlift high pull
20 douple unders
20 one arm over head lunges
20 du's
20 one arm snatches
20 du's
20 one arm clean and presses
20 du's
20 over shoulder medicine balls
20 du's

Then

50m Walking lunges
10 burpees + 10 sit ups
50m Walking lunges
10 push ups + 10 squats
50m burpee jumps
20 sit ups
50m bear crawl
20 pike push ups

140 min
Hard routine
Warm up for 10 min

1.WL
Heavy 1+1 in Halting clean deadlift + Low hang clean
- 25 35 45 50 55 60 65 67.5 70 kg

2.Metcon
A. 3 rounds, faster each round:
Tough set of Chest to bar / Pull ups - 10 CTB + 8 BFLY
8 squat clean - 40 kg
10 BFB
- Rest 2 min between sets
- Times: 3.17, 3.00, 2.41

B. 4 RFQ:
12 TTB
16 cal bike

3.Strongman
A. 4 rnds:
15 + 15 m yoke carry - 50, 70 70, 70 kg

B. 6 rnds:
15 m sled push on turf - 80 kg

4.Accessory
3 sets:
20 GHDSU
15 bicep curls

10 x Rengasleuka
10 x työntö tangolla

CFH Summer Gains

3 rounds of
10 heels to butt (ball/sliders)
10 hip extensions with 1 sec pause on top

3 rounds of
10 weighted good mornings
10 hip thrusts

Core
Tabata
- Hollow Swim
- Single leg lifts

• Accumulate max L-sit in 3 minutes

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon - 4
Aerobic work - 2, 95 min
Upper body strength - 2
Squat - 1475 kg

Gymnastics
MU -
BMU - 40
BFLY - 125
BCTB -
KCTB- 80
HSW -

Recovery
Sleep, 8+ hrs/week - 0
Avg. time to bed - 23.10
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2820
Capacity - 113

For time:
50/35 Calorie Row
20 Muscle-Ups
50/35 Calorie Row
30 Strict Handstand Push-Ups
50/35 Calorie Row
30 strict Handstand Push-Ups

5 rounds for time of

• 20 GHD sit-ups
• 400-m run

21 15 9
Power clean 60kg
Hspu

Takakyykky

A)

Tee nousevin painoin päivän raskas sarja
4 x takakyykky

Tulos: paino

B)

Laske tästä painosta 70% ja yksi maksimitoistosarja

Tulos: toistomäärä