Gymnastics strength. Don't rush. Focus on super quality and controlled movement

15 min for quality
10 strict toes to bar/k2b/knee raises
15 hollow rock
10 ring row or strict pull up
15 ring push ups (or regular)

Then 3 rounds, max reps in one minute
1) row cal
2) double unders
3) plate overhead lunges 20/15 kg
4) KB swing 24/16 kg
5) box jump

Yes there is no rest. Just deal with it. And maybe don't hit all out on the first rounds

HS hold:
-free hs hold parallettes
-free hs hold
-seinää vasten
-sivuttain seinää vasten
-levyt käsien tukena
-kaverin kanssa spotaten

Kerää 5 settiä ~50% testiviikon ajasta. Käytä tähän max 15 min.

1-5 Muscle-up,
10m Seal walk,
5+5+5 Wall Squat,
10-20 Banded Good mornings,
10-30sec L-Sit Hold

10 rounds for time
8 wall ball
6 KBS 24/16
4 push ups
2 strict pull ups

Time cap: 12 min

3min amrap:

• 500m soutu
• maksimitoistot burpee

Tulos on burpeitten määrä. Burpeet tehtävä askeltamatta.

Treenin idea on pitää sama tasainen vauti jokaisessa amrapissa, 75-85% effort

Amrap 6
16/14 cal row /ski
14 Wall ball shots
12 DB snatches 22,5/15kg

Rest 2 min

Amrap 6
16/14 cal ski/row
14 Wall ball shots
12 DB snatches 22,5/15kg

Rest 2 min

Amrap 6
16/14 cal row /ski
14 Wall ball shots
12 DB snatches 22,5/15kg

Metcon (time)

For time 21-15-9 reps of:
DB. Squat cleans
Toes to bar

M: 22,5kg DB’s W: 15kg DB’s

Timecap: 10 minutes.

Ygig after each full round
10 tricep extension 22.5/15kg
15 floor press 22.5kg/15kg
8 chin ups

Teams of 2:
AMRAP 7
18 box jumps
18 KB swing (american) 32/24
2 min rest
In 6 minutes 1RM
Overhead squat

Total reps& total kilos

Split jerk 3x5x65%, 3x2x80%