Friday 16th June 2017

3 x 500m (moderate)
50s rest between each
Rest 4 mins
5 x 100m (fast)
20s rest between each
Rest 4 mins
3 x 400m (moderate)
40s rest between each
Rest 4 mins
5 x 100m (fast)
20s rest between sets
Rest 4 mins
3 x 300m (moderate)
30s between sets

a) Skilliharjoittelua (20-30 min)
Ring muscle up progression
3 x 10 ring dip (skaalaus kumpparilla)
3 x 10 ring swing (pelkkä kippiliike)
3 x 5 muscle up maasta

Tee kiertoharjoitteluna. Jos olet mu-härkä niin tee muuten sama mutta vähennä dippien määrää ja tee muscle up maasta tilalla normaali ring mu.

b) Conditioning
5 minutes of max rep Burpee Box Jump Overs
5 minutes rest
4 minutes of max rep 10m Shuttle run (räkiltä seinään, jos ei mahdu niin vaihdetaan juoksut DU amrap)
4 minutes rest
3 minutes of max rep Power Clean 60/47.5 kg
3 minutes rest
2 minutes of off Wall Balls 10/6
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

LASKE kaikki toistot yhteen ja postaa tulos!

A.
Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds

B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds

Press
2x5 @ 70%
2x2 @ 80%
- Then use 6 mins to find heavy 3 Rep set

Korkea työntöveto + raakarive + riipusta rive, polvelta 1RM
1+1+1@95%
1+1+1@90%

Rive otteella mave, ilman loppuojennusta 5RM
5@95%
5@90%

Voimarive, ilman lantiokontaktia 3x5

Hyvää huomenta 3x5

3 Mini Circuits:

1

Ski Erg 150m
Slamball throw to end of gym and back
DB Snatch 10/side

2

BB Thruster x15
Slamball Slam X10
Curve 0.06

3

Slamball Squat x10
Hollow Rock x15
TRX Jump Squat-Row x20

9 mins/station: 3min rest between rounds
Take your slamball with you to every station. If you forget/neglect it for too long, you are not a responsible owner.

Muscle
Front Squat
Pull Through
T2B

Metcon
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

FWod
1200 M ROW
100 AIR SQUATS
800 M RUN
50 DOUBLE UNDERS
25 TOES 2 BAR

M)
3 x Reverse Banded Close Grip Bench Press
20-19-18-17-etc. Push Ups

50 x Banded Ring Muscle Up Progression
50 x Banded Ring Skull Press

F)

11-1 x Banded Deadlift & Squat
Everytime the band drops 50 Jump Ropes

Emom 7
30 sec work 30 sec rest
Sandbag Deadlift
Box Side Step Ups
Goblet Squat

50 x Russian Twist

M)
3 x Chin Up
20 - 1 Inverted Row

F)
40 x Banded Ring Dip & Ring Row
4 x Circle Run
30 x Banded Ring Dip & Ring Row
3 x Circle Run
20 x Banded Ring Dip & Ring Row
2 x Circle Run
10 x Banded Ring Dip & Ring Row
1 x Circle Run