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) Flow of your choice (frog/hip/ankle/thoracic…)
2) 1-5 Strict MU
3) 5+5 Single Arm KB/DB OHS
3) 5+5m Banded Walk
4) 5-20m Handstand Walk
5) 10+10 Lunge Ball Throw
6) Assault 30-50kcal

3 Workouts with 5 Mins Rest between. (39 Mins) (scale as needed)

A. 8 Min AMRAP
6 Squat Cleans 70/50kg
6 Bar MU

B. 6 Min AMRAP
7 Thrusters 60/40Kg
14 C2B (scale to pull ups or jumping)

C. 10 Min AMRAP
10 Burpees
25 Wall Balls
10 T2b

Record Reps on each workout. Add together for total.

20-50 DU
20-30sec Hollow Hold
5-10 Kipping Pull-Up
5 High Box Jump
10 Banded Pull-Aparts

20sec ON, 10sec OFF for 16 sets. First movement 1 completely then straight into movement 2.

For Time:

21 Push Presses
21 Front Squats
21 Hang Power Cleans
(Rx: 50/35)

Rest 2:00

15 Push Presses
15 Front Squats
15 Hang Power Cleans
(Rx: 60/42.5)

Rest 2:00

9 Push Presses
9 Front Squats
9 Hang Power Cleans
(Rx: 70/50)

Rest 2:00

6 Push Presses
6 Front Squats
6 Hang Power Cleans
(Rx: 80/55)

1) 1-5 MU/MU progression
2) DB/KB Single Arm Overhead Lunges
3) 10sec Banded Core Hold
4) 6+6 Single Leg KB/DB Deadlift

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (60/42.5)

(Time cap: 17min)

3-5 rounds, go by feel, rest as needed.
1) Run 800m or Bike/Row 5min
2) 10-15 KB/DB Thruster, AHAFA
3) 5-15 Kippin/Butterfly C2B
4) 5-15 HSPU
5) 10-25 GHD Sit-Up

2-3 rounds, use max 8 min
Accumulate 30 sec l-sit hang
25 sit ups
Accumulate 1 min lankku
25 sit ups

Tämä harjoitus ei ole aikaa vastaan. Tee siis rauhassa.

Three rounds of:
Wall-ball, 9/6kg (Reps)
Sumo deadlift high-pull, 35/20kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35/20kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.