Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds, rest as needed.

1) 1-3 Skin the Cat
2) 10m Dragon Squat
3) 3-10m Handstand Walk or 360 Handstand Walk
4) 30-60sec L-Sit on Rings
5) 10 Hollow Pull-Down

Check the videos. Go by feel

“Daniel”- 30 Minute Cap
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

“Behind Bars”
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Partner workout:

4 min AMRAP:
2 x clean (75-80 % of 1RM) + 5 wallball shots (16/20 lbs). When the other partner does the work, other one rests.

3 min rest.

4 min AMRAP:
2 x clean (75-80% of 1RM) + 5 knees to elbows. When the other partner does the work, other one rests.

Within 20 minutes:
6 RM Floor Press
3 x Max Ring Rows

In 5 sets build to a heavy set of 6 reps with good technique (training max)
Ring Rows are done after odd number sets (1-3-5).
Rest 2-3 minutes between sets.
Lift in pairs!

5 rounds for time of:

• 225/155lb. cleans, 3 reps
• 200-meter sprint
• 20 kettlebell snatches, 1.5/1 pood or 24/16kg, 10 each arm
• Rest 2 minutes

For time:

30-24-18 GHD Sit-Ups

15-12-9 Deadlift 140/100

60-48-36 Double Unders

Every other round/4sets each, 2 rounds:
1) Hang Power Clean
2) STOH (50/35kg)
3) Burpee box Jump

tee 9x3min eriä supersarjana:
5 shoulder press
5 pull ups

300m Run
30 x Kettlebell Snatch (challenging weight)
2 Rounds
Then:
Unbroken sets
12 x Wallball Shots 9/6kg
15 x Push Press 40/30kg
3 Rounds
No time element, just get the work done, with minimum rest.