"Deck of Cards"
52min emom
Flip a card from the deck on the minute and do number of reps with wanted movement. Rest the remaining time from that minute.
*
Spades: Burbee
Hearts: Air squat
Clubs: Sit up
Diamonds: back extension
*
Jacks =11
Queens=12
Kings=13
Aces=14
*
Tailoring options: Jakcs, Queens, Kings and Aces with 10 reps. You can play this with a 30min version also.
Tailor the rep scheme to fit your loading

50-40-30-20-10
KP Rive+työntö
-Välissä sprintti

A

A. Warm Up
W.UP CLASSE
Ski 2k
PVC+MOBILITY
B. FORZA
Deadlift
1×6@60%
1×5@70%
1×4@80%
1×1@90%
Touch and Go

C. FOR TIME
AMRAP 30'
ROW 800/600mt
6 Muscle Ups/9 C2B
10 Back Squat 100-80/70-50
Rest 1'

AUMENATRE IL CARICO A RND

D. SKILL
Climb the Ladder

TTB
3-6-9-12… x 3
CERCARE DI FARE LE SERIE UNBROKEN

E. LAVORO OPZIONALE
Back Rack Walking Lunge
3×10
Hollow Rock
4×15
Barbell Bent Over Row
5×20
6 RND
200m Row
25 Box Jump Over
Rest 2'

Lepoja ja sit taas vetoja!

Ready For KK karsinta....

Dippi renkailla,

3 x 5-6

1A: perform 5x5 ring pull ups in false grip if possible

1B: 30 min amrap
Both run 400m
50 power clean
50 front squat
Both run 400m
50 AKBS@24/16
50 Goblet squats@24/16

Warm up
2 Rounds
9 sit ups
6 dumbell snatch (increasing in weight each round)
3 burpee box jump overs

2 RFT
50 sit ups
40 dumbell snatch 50/35
30 burpee box jump overs

• workout should take about 15-20mins.
• if first round takes over 10mins to completely scale reps for 2nd round (30-20-10)
• scale for the burpee box jump overs is to do burpee box step ups.

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

2 x 10 min EMOM:

EMOM 1:
Joka alkava min 6 x etukyykky (emomin aikana voi korotella painoja)

EMOM 2:
Joka alkava min 10 slamball + 5 slamball over burpees

10 min AMRAP
6 hang power cleans 60kg/40kg
20 sit ups
300m run