Lepoja

10 Minute AMRAP
1 Rope climb
5 Strict Pull-ups
https://vimeo.com/175741058

3sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222

3sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats

Suitcase RNT Split Squat
Dumbbell Loaded at sides) 20X1; 6-8/leg;
rest 60sec x 3 sets

Lämmittely ja mobility

Painonnostoa

Metcon
30 boxihyppyä
30 punnerrusta
30 leukaa
30 burpeeta
30 kyykkyä
30 vuorikiipeilijää

Loppuvenyttelyt

Lämmittely leikkiä ja mobility

Vuorikiipeilijä tabata

Otm 16
1. T2B 4x
2. Valakyykky 6×

Metcon 2min amrap burpee

Loppuvenyttelyt

2-position snatch

• from above the knee and a low hang
• 8 to 10 sets
• moderate weights

Aamu: 60 min

1.Skill: HSW practice for 20 min
2. Aerobic work: easy AB for 30 min
avg. 46 rpm, 136/147, 186 cal

Ilta: 120 min

1.EMOM6: 5 HSPU

2.Jacked gymnastics
A. Work through the below drills in order.
Bar Work
Kip Swings (3 x 10)
Kip Swings with High Pull (5 x 5)
Kipping Pull-up with Pause (5 x 3 (each rep with a 2s pause at the top))
Single Leg Box Assisted Butterfly Pull-ups (2 x 10 on each leg)

Butterfly Pull-ups (5 x 3-10)

B. Core Conditioning
4 rounds:
- 20s max tuck hollow rocks
- 20s max arch-ups
- 20s max seated pike leg raises
- 60s rest

3.SPP (Conditioning)
A. For time
5 Muscle up > 1 rope climb
10 Thruster @ 60/40kg (135/95lbs) > 10 bar facing burpee
5 Muscle up > 1 rope climb
20 Box jump over @ 24/20″ > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
50 cal Assault bike
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
Time cap. 35 minutes
Result: 27.58
169/182

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow