2x Amrap10

Amrap A)
12 cal bike erg/8 cal echo
12m weighted w.lunges
10 straight leg sit-ups
10 r.twist
12m weighted w.lunges

-2min rest-

Amrap B)
10 cal row/8 cal ski
10 d-db strict press
10 d-db rdl
10 d-db hammer curl

squat clean + push jerk + split jerk practice

clean & jerk 5x1 @moderate/heavy

SET A I 4 rounds
6+6 BB bulgarian split squat
6+6 pallof press R+L

SET B I 3 rounds
8+8 DDB sumo deadlift
8+8 copenhagen plank lift
15-20+15-20s wall squat hold

12 x 30s on / 15s off:
1) Banded clamshell R
2) Banded clamshell L
3) dragon flag
4) lying back ext. hold

3x10' AMRAP w. partner, 2' rest
10 syncro burpee
10 wall walk (YGIG)
10 syncro one arm devil press @ 15/10 kg
10 box jump w. squat at the top of the box

6x5min on 1min off
500m row
Then AMRAP
20/20 DU (40SU)
10 HSPU/pike push up
40m farmer carry @2x28/20kg
10 syncro KB squat clean @28/20kg

Always start with the row, then continue where you finished last interval

Score is the total AMRAP reps

3 rounds, tc 38min

500m run
20 x bb thrusters
15 x burpee over bar
300m ski/row
20 x kb swings
20 x kb goblet squats
20 x kb deadlifts

take 1min break after each round

Finisher: 100 wallballs, each time you break 5 burpees

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Table top raises
10 V-ups
+
2 Rounds
30 Single-unders
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
+
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
Build up to 2nd or 3rd barbell weight for Clean and jerks
* Few short sets of chest-to-bar, toes-to-bars and double-unders between weights
+
@ workout pace
25 Double-unders
7 Toes-to-bars
3 Clean and jerks @ 1st weight
25 Double-unders
7 Chest-to-bar pull-ups
1 Clean and jerk @ 1st weight

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

LÄMMITTELY

2 Kierrosta,
3:00 min vapaavalintainen ergometri
3:00 min “AMRAP”
5/5 Curtsy askelkyykkyä
5/5 1-Käden pystypunnerrusta kahvakuulalla pohja ylöspäin
5/5 Psoas marssia jalat korokkeella

Nosta kuormaa lämpöjen edetessä.

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KUNTOHARJOITUS

6 Kierrosta:
3:00 min vapaavalintainen ergometri
3:00 min “AMRAP”
5/5 Curtsy askelkyykkyä
5/5 1-Käden pystypunnerrusta kahvakuulalla pohja ylöspäin
5/5 Psoas marssia jalat korokkeella

Jatka AMRAPeja aina siitä mihin jäit

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HUOMIOITA

Tämän harjoituksen tarkoitus on toimia palauttavana harjoituksena joka samalla kehittää peruskuntoa sekä liikkuvuutta. Tavoite on tehdä harjoitus alusta loppuun tasaisella, rauhallisella tahdilla.

Hyvin onnistunut harjoitus on suhteellisen rauhallinen, mutta kuitenkin riittävän vauhdikas, jotta hengästyt hieman ja saat hyvän hien päälle. Panosta AMRAP:n liikkeissä siihen, että saat liikelaajuudet isommiksi harjoituksen edetessä.