Tabata bike or row
0:20 fast pace
0:10 rest
X8

Then
Normal warm up

For time:

21-15-9-15-21

Hang Squat Snatch 50/37,5kg
Chest to bar pull ups

Front Squat + Split Jerk

6 Sets

3 Front squat + 1 Split Jerk 80% of split jerk

Snatch Grip Behind the knee push press

5x3 Heavy as for allows. no max

Workout

9 Amrap

12 Double KB Russian Swing 24/16kg
9 KB Push Press
6 Bar Muscle up

Rest 10

For Time

30 KB Snatch 15 each side 32/24kg
30 KB OHS 15 each side
20 Bar Muscle up

"SUPERHERO"

3 x a week minimum

5 Rounds Quality

20 Hollow Rocks
:45 Wall Squat hold 90*
TKE (terminal knee extention) 12 each side
L-Sit Single Arm Db hold over head
30 light band pull aparts smallest thin band.

Strength

Bench Press
5x8 Heavy but not max

DB Bent over row
5x8 Heavy but good form

Power slamballs

4x10 Light 4-6kg
Catch on the bounce and try break the ball, full effort power.

Split leg Deadlift

4x10 each leg in split stance 60kg is good weight for focus on glutes and hammys.

10 Amrap

4 Strict hspu
8 TTB
Run 200m

Rest 5

Repeat

RMU

Warm up: classis gymnastic
5 pull up 5 push up 2x

Core with ring

ring keep 2x10 sec
front bend press 2x8
bend rmu 3x10
easy rmu 3x5
hollow hold 2x15
arch hold 2x15
ring push up 2x5
ring pull up 2x5
10'
RMU with BEND
rmu with help

Wod: EMOM 6'
20" ring pull up hold
20" rest
5 ring push up

”The chief”
5x3min, 1min rest between:
3 power clean (60/40kg)
6 push-up
9 squat

Rest or active 40 minutes walking/ rom wod/ yoga etc.

Leikkiä ja lämmittelyä

Lankkuralli

Treeni 5 kierrosta 20s liike 10 tauko
Roikunta
Vene
Kuperkeikkoja
Pikajuoksu omalla paikalla
Lankku

Loppuvenyttelyt

Back Squat

4x6@ 80%

1x12@ 65%

Power clean

4x3 @75%

Clean pull

4x3 @100%

Workout Cap 22

1k Row
50 Db Walking lunges 2x 22.5kg
50 TTB
50 DB Box Step over 22.5kg x 2
50M Hs walk
1k Row

E2MOM 12min:
12 KB Snatches alt hands
12 Slam balls
24 Russian twists
Rest

Mark KB weight