EMOM 9

minutes 1 - 3 : 6 pull ups
minutes 4 - 6 : 9 pull ups
minutes 7 - 9 : 12 pull ups

....We will meet "Fran" soon...

How did it Go?

20 Minutes Play
find a ball or balls of any size
Now Throw, catch, kick, bounce, balance +
Be creative, move the ball

sounds simple, see how well you can move

HSPU

warm up:
classic gymnastic
ZOO walk "talicska"
3*5 push up

Headstand progression
with 10 workout

LAJI 2 ALKAA
5 min AMRAP
Seinäpalloheitto: 4-8-12-16…
Varpaat tankoon: 2-4-6-8… (Skaalattu, kantapäät lantion yläpuolelle)

LAJI 3
4 MIN AHAP
Tankokompleksi:
1 x Rinnalleveto
1 x Rinnalleveto riipusta
1 x Ylöstyöntö

LAJI 2 JATKUU
5 MIN AMRAP
Seinäpalloheitto : …16-20-24-28…
Varpaat tankoon: …8-10-12-14… (Skaalattu, kantapäät lantion yläpuolelle)

120 tangon yli burpeeta
+ parilla maastaveto pito omalla etukyykyn maksimilla 2/2024 lajista.

MARTEDI
A.
3 rnd
1k Bike
15 Banded Good Morning
15 Thruster DB
PVC+MOBILITY
2 RND
Single-Arm Ring Row x 5 rep per lato

Rest 15"
Reverse-Grip Push-Ups x 10 reps
Rest 15"
Band Pull-Throughs x 10 reps

Rest 15"
30" Supinated-Grip Hang from Pull-Up Bar
Rest 15"
Kettlebell Cossack Squat x 5 rep per lato
Rest 15"

B.

Push Press
4×5 da rack

C.
Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 10' (5set)
Back Squat x 3 rep @ 90%

D.
5rnd
30 DB Thrusters (15/10KG)
15/10 Cal. Bike
20 Alt. DB Snatch (20/15kg)
15/10 Cal. Bike
Rest 2'

E.
HSPU
GHD
18-15-12-9-6

21-15-9 reps for quality of:
Wall ball shots, 20 pound ball
Kettlebell swings

Strength
. Walking lunges front rack @ 60% body weight (50kg) 6 steps

2 hang clean + 1 split jerk @ 70-75%
+
Dead Lift 5 RM
Incline bench press 5rm + 4 dealod sets @90&
+
3 rounds for quality:
Strict chin ups x10-15 add weight if possible
Russian stepups x8/8 AHAP
Weighted hip extension x15
+
DB rows 3x12
DB biceps curls 3x15

15 Rounds For Time:
15/12 Calorie Row
12 Burpees

Time Cap: 30 Minutes