Chest/Back

Warm up

4 sets
12 chest fly w dumbbells
12 diamond pushups
24 W face pulls w trx

1., For Time
Bench Press@70% - 10-8-6-4-2
Strict Pullups - 10-8-6-4-2
Rest 1:1 (mérd órával és addig tart a pihenő, amíg a feladat tartott)

2., For Time
Bench Press@60% - 10-9-8-7-6-5-4-3-2-1
Strict Chin Ups - 10-9-8-7-6-5-4-3-2-1

Triset - 3 sets
C1., Max out Dips
C2., Chest fly machine 12-15
C3., Bent Over Row 12-15

FINISHER - AMRAP 15
400m Run/500m Row/1000m Bike
20 Pushups

(For Time feladatok: az 1RM hez mérten először a 70% majd a 60% al kell nyomnod, ha nem tudod mennyi ez a szám, akkor először válassz olyan súlyt,amivel a 10 ismétlés nehéz, de megoldható, hogy nem bukod be egyik sorozatot sem, második körre pedig olyat, ami kb 7.5-10 kg al könnyebb az előzőnél.
FINISHER feladatnál, ha van elég eszközöd rá, akkor csinálhatod úgy, hogy körönként váltod a feladatot, de ha nincs, az se ba, a lényeg: 15perc folyamatos munka, minél több kört nyomsz le ez alatt az idő alatt, annál jobb vagy!

A: btn split jerk + split jerk from rack 5x2
B: No contact squat clean doubles 5x2
C: Death by squat cleans @85%

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(24)
WRK 3:00 REST 1:00 x6
12 dumbbell power clean(chose weight)
12 burpees
24 alternating sit up

Finisher
50 tucks
1:00 hamstring stretch

Jumppa selviää kun saavut paikan päälle!

A,
Pause Split Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause at the bottom of the dip for each rep.

B,
Teams of 2 - for time:
50 Deadlifts, 143/102kg
50 Ring Muscle-ups
50 Bench Press, 85/57kg

Complete in teams of 2. Complete the work in any order you like.

Goal: Sub 18 mins

C,
3 rounds for quality of:
7 L/7 R Single Arm Dumbbell Rows, pick load
7 L/7 R Single Arm Dumbbell Press, pick load
Side Plank, L 10 secs/R 10 secs

Single Arm Dumbbell Rows- ipsilateral
Single Arm Dumbbell Press- ipsilateral
Side Plank- from hand

ipsilateral means is that we are working from the opposite side of the body. So if the right arm is doing the work the left leg is on the ground. This makes for challenging movements with both balance and midline work.

45 - 60 minutes @ HR ZONE 2-3

1) 10-15min Hspu Technique

2) EMOM 10

-1 Set of Hspu/Box Hspu/Pike Push Up/Z Press
-45s Easy Erg

For time.

4 x 500m. Work/Rest 1:1

Gymnastics

Warm up

2 rounds with partner

20 Passthrough
10x 10m run
10m wheel barrel
3 x 10m partner carry
20sec Handstand or 10 shoulder taps with partner

Gymnastics for quality

RX
Free Handstand (with HSPU)

INTERMEDIATE
Handstand walk (for distance)

BEGINNER
HSPU (cycling)

AMRAP 6
YGIG with partner

3m handstand walk
2 HSPU
1 boxjump 60/70cm

A,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy complex within 5 total work sets.

B,
4 rounds for time of:
50 Partner Wall Balls, 9/6kg
40 Row Calories

Complete in teams of 2.

Partners work together to accumulate 50 reps, throwing the ball to one another (25 each). 1 person works at a time on the row but calories can be split any way you like.

Goal: Sub 20 mins

C,
3 rounds for quality of:
10 See-Saw Planks
10 Ball Slams, 9/6kg
Hollow Rock, 20 secs
Rest 1:30