15-20min Assault Bike

Warm Up
3 rounds
1:00 Cardio
5-10 hr push ups
10 air squats
5 strict pull ups/ring row
:20 knee tuck hold

Metcon
EMOM 10 or 12
odd : Cardio @fast pace x 30 sec

even : wall ball shots 8-12 reps

Gymnastics
Every 30 sec for 10-15 times
burpee pull ups 2-3 reps OR rounds 1-6 JUST 4-6 BURPEES AND rounds 7-12 rounds 4-6 RING ROWS

Accessory Work
3 rounds
8-12 bicep curls (R/L)
8-12 tricep turns behind neck with single db
rest 1-2 min

A) Easy warm up: 12min
- 200m row
- 8+8 WGS
- 8 high box step up
- 8+8 KB gorilla row
- 16 alt KB swing

B) Little faster: YGIG 12min
Split the reps
- 20 wall ball
- 40 rope jump
- 20 kb swing, OH
- 40 rope jump
- 20 sit up

C) Lets go: YGIG 12min AMRAP, alt 1&2
1. 6/8 Cal row & 4 burpee
2. 8 box jump & 4 DB CJ

E2MOM for 2 rounds:
1) 10 Deadlifts + Deadlift hold
2) 10 Ab-wheels + Plank hold
3) AMRAP: 10 AMSU + 10 Back extensions
4) Rest

75 min

• Back squat
• SL leg press
• Hip thrust
• Bulgarian split squat/smith lunge
• Quad extension
• Abduction

12min AMRAP with a partner:
8 Deadlifts
6 Hang power cleans
4 Push jerks

4 treeniä + 1 lyhyempi pk viikko kokonaisuus. Ota siis ainakin 2 täyttä lepopäivää, tarvittaessa 3.

LÄMMITTELY
2 kierrosta
- AKK - jalan ylivienti - vuorikiipeilijä
- LLA - neg. punnerrus - kobra
- Pöytänosto - eteentaivutus
- Kerä - jalat auki eteentaivutus
- Vartalon ojennus + soutu
- Yhden käden roikunnassa kierrot
- Tuulimylly
- Kädet niskan takana kierrot ja taivutukset seinällä
- Rangan rullaus korokkeelta kepin/tangon kanssa

AMRAP 10min
10 cal laite
15 thruster kp
20 vuorikiipeilijä

3 min tauko

AMRAP 10min
10 cal laite
15 tempaus lp
20 askelkyykky

3:00 Echo bike @ easy
2:00 Row @ moderate
1:00 Echo bike @ moderate hard
+
Muscle-up prep
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
3 Single leg transition drill
+
Build to workout weight for the squat clean as needed
* Practise few short sets (1-3 reps) of ring muscle-ups and burpees between your lifts
+
@ workout weight
10/7 (cal) Air bike
2 Squat cleans
6 Bar-facing burpees
2-4 Ring muscle-ups
10/7 (cal) Air bike

Alternating DB press 4x20 reps