7 rounds: 30sec ON, 30sec OFF (total of 21min)

1) 10m Shuttle Run
2) Burpee TTB
3) Heavy Sandbag Carry (or slamball or farmers carry)

1-5 rounds RPE 3
5-7 rounds RPE 3 to 4

4 set, rest 1-2min between movements:

1) 6 Back Squat, AHAFA
2) 6 Weighted Pull-Up
3) 5-15 Strict Ring Dip

Corework 1-2 rounds: ab-work or ab-work with a stick

CONDITIONING

For time:
30 C2B
25 GHD Sit-Up
15 Box over Jump @75/60cm
25 GHD Sit-Up
30 C2B

RPE 4 (9.8.2019)

Target: <7min, big sets with C2B, unbroken sets with the others. Keep moving all the time, only short breaks.

Tailoring options
C2B→ Pull-Up, lower rep scheme
GHD→ lower rep scheme: 15
Box over Jump: lower box 60/50cm

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 10+10 Banded Bulgarian Split Squat (loaded if needed)
2) 5+5 Monkey Press
3) 10-15 Hollow Pull-Down
4) 20-30 (Wall Facing) Handstand Plate Step-Ups (or wall facing shoulder taps)
5) 10 Kangaroo Squat (loaded, light weight)
6) 20-50cal row/bike/ski

CONDITIONING

EMOM x20 (5 rounds)

1) 20m Double KB Overhead Walk
2) 12 Double KB Squat (front rack)
3) 3-7 D-Ball/Sandbag over obstacle (chest height: yoke or pile up boxes or use a band with rig)
4) 1-2 Rope Climb (legless)
5) rest

RPE 3 to 4

If you don’t have a D-Ball/Sandbag, you can lift a heavy KB on to a high box (chest level or higher)

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5-10 Ice-Cream Maker
2) 30+30sec AP Toe Tapping on a Plate
3) 10 Weighted Dead Bug
4) 5+5 One Legged Double DB/KB Row
5) Core movement of your choice
6) 2-5min monostructural (run or machines)

40 Minutes @ easy pace with partner

50 Partner Wallball
50 Partner Over Burpee
50 Partner Pull-Ups
50 Calories Any Machine ( other plank )
20 Partner Deadlift ( Total BW of Team )
50 Partner Sit-Ups
50 Partner Single Unders

AMRAP 18

100 Wallball 20/14p
80 Dumbbell Snatch 22,5/15kg
60 Box Jumps 24"/20"
40 Dumbbell Push Press 22,5/15kg
Max Calories Row or Bike Erg

E3M x 5

5-4-3-3-3 Chin up V.0-1 (2s pysäytys ylä-asentoon)

Huom! 2s pysäytys ylä-asentoon. Tässä valmentajat huomio, että asiakkaat noudattavat ohjeita. Ylä-asennossa hartiat eivät saa nousta "korviin". Skaalaukset: kumppari, matala tanko tai kaverin avustus.