EMOM X9

1) L-Sit Hold 15-30s
2) Flutter Kicks 20-30s
3) 20-30 Russian Twist

shoulder & Th mobility

superset, 5x
3/3 half TGU
5/5 plank pos. birddog

triset, 4x

5/5 clamshell
8/8 one legged glute bridge
3/3 cossack squat

KB windmill 3x5/5

LÄMMITTELY
2 kierrosta
1. Ylivienti vk
2. Olkapään kierrot vk
3. Tasapainoilut --> vaaka + polvennosto & sivukyykky + polvennosto
4. Eteentaivutus - kyykky + käden avaukset
5. Lonkan kierrot + 90/90 lantionnosto ja kurotus

CORE TABATA
8 x 20s./10s.
a) dead bug
b) jalkojen siirto puolelta toiselle

VOIMA
Tehdään liikeparina vuorotellen
4 x 8 goblet squat
4 x 8/käsi gorillasoutu

For time

-

• 1-2-3-4-5-6-7-8-9-10 reps of

  • Pull-ups
  • Front squats

• 21-15-9 reps of

  • Toes-to-bars
  • Hang power cleans

• 3 rounds of

  • 10 bar-facing burpees
  • 10 thrusters

Female 65 lb
Male 95 lb

AF WEEK 6, Bonus workout, Engine

CONDITIONING:
Air-runner Intervals

Warm-Up: 7min easy jog/walk until feeling loose.

A: 6x
20sec HARD
40sec Walk

3min walk recovery

B: 4x
40sec HARD
90sec WALK

3min cold down walk

Overall RPE 4-5

Target:

A: fast but relaxed
B: uncomfortable, controlled. Finish tired, not destroyed

10min AMRAP

• 3 Devils Press
• 6 Burpee Over DB
• 9 T2B/Leg Raise/Knee Raise

20 wall balls
12 t2b
8 burpees

Parin kanssa

50-40-30-20-10 (both)

KBS 28-32/16-20kg
Sit-ups

Rest 3min

50-40-30-20-10 (both)

Box jump
K2E

Rest 3min

100 slamball (split reps)

12 Days Of Christmas

1: 1 Wall Walk
2: 2 Thruster
3: 3 Push Press
4: 4 Power Clean
5: 5 Power Snatch
6: 6 V-Up
7: 7 Burpee Pull Up
8: 8 T2B
9: 9 Box Jump Over
10: 10 Push Up
11: 11 OHS
12: 12 Sumo DL High Pull

1st Round: 1
2nd: 2+1
3rd: 3+2+1
Jne jne.. kunnes 12-1

Tanko @35-40kg

AF WEEK 8, Day 1

CORE:
1-2 rounds, go by feel:

1) 10 Slow and Controlled Hanging Leg Lift
2) 10 Box Pike-Up
3) 10 Plate Sit-Up

Target: feel the burn!