For Time

• Every 3 minutes for 4 sets 5 back squats

• Rest from 1200-1700

• 5 rounds, each for watts

  • Max watts row or bike (cap at 20 seconds)
  • 12 Russian kettlebell swings
  • 6 wall-ball shots
  • Rest 130 between sets.

GYMNASTICS

A) E90SEC x10
- ''X'' rMU

• Yritä saada alkuun vaikka muutama kakkonen ja sit ykkösiä. Katotaan paraneeko, kun lisätään vähän lepoa.

B) Ring Strength

EMOM 12:

1) 15-30s Ring Support Hold
2) 15-30s Ring Dip Hold
3) 15-30s Chin Over Bar Hold
4) Rest

METCON

6MIN AMRAP:

• 6 K. Hspu
• 8 Heavy DB Snatch @22.5kg/50lbs
• 12 T2B

Rest 3min
Into,

4MIN AMRAP:

• 4 S.Hspu
• 6 Heavy DB Snatch
• 8 T2B

ACCESSORIES

A) 3-4 ROUNDS FOR QUALITY:

• 20-30 GHD Hip Ext.
• 45-60s SB Bearhug Hold.

B) BODAUSTA 3-4 ROUNDS FOR FUN:

• 10-20 Banded Rear Delt Fly (Video alapuolella)
• 10-20 Barbell Bicep Curl
• 10-15 Ring Row (Feet Elevated)

EMOM 12

Minute 1 : 30 Shoulder Taps
Minute 2 : 10 Double Dumbbell Push-Press
Minute 3 : 30 X-Jumps
Minute 4 : 20 Sit-ups

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Squat Snatch w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

Engine

For time:

• 1000m Row
• 30 Burpee Over Rower

Rest 2:1 and repeat in reverse order

Into,

2 Rounds:

• 75 DU
• 30 WB
• 15 KB Swing

After 2 rounds, rest 2:1 and repeat 2 rounds in reverse order

Into,

3 Rounds For Time:

• 200m Ski Erg
• 30m Dual DB Farmers Carry @30kg
• 7 bMU

*no repeat here

Stoppi-penkki 5x5x50%
-2s stoppi 5cm ennen rintaa

Pystysoutu käsipainoilla 3x8-15

Ojentajat käsipainoilla 3x8-15

Hauiskääntö käsipainoilla 3x20 (10 / käsi)

A:
Halt clean pull + halt power clean 5x2+1 @easy weight

B:
Power clean + push press + push jerk 5x1 @moderate push press weight

1) Weighted Pull-Up
E3MOM X6

Set 1-2: 3 Reps
Set 3-4: 2 Reps
Set 5-6: 1 Rep

*Kolmosissa ja kakkosissa yhe toiston vara. Ykkösissä saa hakea maximin. Myötäote

2) Squats

Back Squat:

2x10 @60 & 65kg
2x8 @70 & 75kg

Front Squat:

2x5 @60kg
2x5 @65kg

Accessories

A) 3X Superset:

• 10-15 Romanian Deadlift (2xDB)
• 1 Setti of reisiojennus (:D) (vedä melkeen failureen asti)

*toivottavasti teillä oli tää laite siellä missä treenaatkaan huomenna.
*Rest as needed

B) 3 Rounds For Quality:

• 20m Seal Walk (Slider tai plate jalkojen alle. Mieluiten nurmimatolla)
• 20-30 DB SitUp
• 30/30m KB Suitcase Carry (Heavyish)

Seal Walk:

DB SitUp:

-

Engine

A) For 20min (PK Vauhti)
- 15 Cal Row
- 15 Cal Bike

-Rest 5min-

E3MOM Till Failure:

• 10 Burpee Box Jump Over
• 10 Cal Row

*add 5cal to row each round.

3 sets:
HS-walk
- 5 tries / set
- Rest as needed
—————————————————————
3 sets:
10 HS Shoulder Shrugs
- Rest as needed
—————————————————————
3 sets:
Max reps Elbow Taps / Shoulder Taps
- Rest as needed
- Goal 20 taps (1=1)
—————————————————————
3 sets:
Head Stand
- Max hold, as straight and tight as possible

10min AMRAP
100m run (add 100m each round)
8 ring push ups
12 TTB
16 box jumps