KUNTOHARJOITUS

Aina alkavalla minuutilla 20:00 minuutin ajan:
3 Raakaa rinnallevetoa + 3 Etukyykkyä + 3 Työntöä

Harjoitus tehdään käsipainoilla. Valitse raskaat käsipainot!

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APULIIKKEET

3 Kierrosta,
10 Kasakkakyykkyä tanko niskassa (5+5)

3-6 Säkin/Dball nostoa hartialle
10-15 Kuminauhalla avustettu leuanveto / “Kumppariylätalja”

Noin :30s lepo liikkeiden välillä.

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HUOMIOITA
Harjoituksen tarkoitus on kehittää voimaa ja voimakestävyyttä. Tähtää kuormissa raskaisiin painoihin ja variaatioihin, joilla kuitenkin saat tehtyä hyvät ja ehyet sarjat putkeen.

Apuliikkeissä tee vielä viimeistely lihaksille ja koita valita liikkeet siten, että saat tehtyä sarjat kunnon poltteella läpi. Panosta ensisijaisesti kaikki energiat kuitenkin kuntoharjoitukseen, äläkä “säästele” apuliikkeitä varten.

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.

Advanced
BMu

WOD
EMOM 10
1-3 Bar muscle up

Scale as needed

Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 4 @ 81-86%
1 x 4+ @ 81-86%

B2. Strict chin up,rest 2:00 before B1
3 x 4 @ 81-86%
1 x 4+ @ 81-86%

– Do your first set @ or around 81%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 4 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

2 Rounds

5 Box jumps
set of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Work up to workout weight for the KB overhead walking lunge
>* Prep the wall balls, toes-to-bars and box jump overs between sets here
+
1-2 rounds @ increasing pace
15/12 (cal) Row
10 Wall balls @ workout weight/height
5 Toes-to-bars
5 Box jump overs
3 steps/side KB overhead walking lunge @ workout weight

– Rest 1:00 between rounds –

AMRAP 18

5-10m handstand walk / 3 wall walk
500/400m standing bike (vastus 10/8)
1 heavy squat clean
20 push ups

800-1200m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:20-0:30 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6 double db deadlifts
8 weighted box step-ups
10 cal bike erg

*full round then change

A)
15 mins Running Clock
1 Snatch balance + 2 Ohs
- build up to Daily max
- Hold 2 sec pause at bottom pos. Of snatch balance

B)
Every 4 mins x 4 sets
Partner wod ( You GO, I GO )
20 Hang Power Snatch @43/30kg
10 Power Snatch
5 Squat Snatch
Remaining time is rest!