PERFORMANCE
3 x 6:00 EMOMs; Rest 2:00 between each

A)
MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead @85/60kg
MIN 2 - :40 Max Up-Downs

B)
MIN 1 - 5 Toes to Bar + 6 Shoulder to Overhead @60/42.5kg
MIN 2 - :40 Max Up-Downs

C)
MIN 1 - 5 Toes to Bar + 8 Shoulder to Overhead @42.5/30kg
MIN 2 - :40 Max Up-Downs

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FITNESS
3 x 6:00 EMOMs; Rest 2:00 between each

A)
MIN 1 - 5 Hanging Knee Raise + 4 Shoulder to Overhead @ Moderate+
MIN 2 - :40 Max Up-Downs

B)
MIN 1 - 5 Hanging Knee Raise + 6 Shoulder to Overhead @ Light-Moderate
MIN 2 - :40 Max Up-Downs

C)
MIN 1 - 5 Hanging Knee Raise + 8 Shoulder to Overhead @ light
MIN 2 - :40 Max Up-Downs

• RPE 9
• Video: https://vimeo.com/805484538

10-9-8-7-6-5-4-3-2-1:
Overhead Squats 50/35kg
Burpee

Back squat 4 sets of 9. AHAFA.

Accessories:
4 Rounds, every 5:00 minutes:
8-12 Weighted lunges/side
8-12 Toes to bar/GHD sit-ups
8-12 Seated box jumps

Metcon (time)

With partner 5 rounds (each) for time:
P1 ) 1000/800m bike
30m Weighted ft. rack lunge

P2 ) 100 DU’s

M: 22,5kg DB’s
N: 15kg DB’s

Timecap: 30 minutes

WORKOUT OF THE DAY:

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Metcon (quality)
6 x 5:00 on, 3:00min off (walk)

Pace increases every minute for 5 minutes.
I.e.
1min easy,
1min easy/moderate,
1min moderate,
1min moderate/fast,
1min fast

For the last 2:00 try to keep a faster pace than what your 5k test pace was.

Harjoituksen tarkoitus on kehittää vauhtikestäyyttä. Tavoite on juosta 6 sarjaa reippaalla vauhdilla, joka ei kuitenkaan vielä vastaa maksimivauhtia.

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WARM-UP:

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https://zoom.us/j/7594162178
ZOOM salasana 530247

How did it go?

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb. Women use 65lb.

Metcon (time)

For time:
21-15-9 reps of
Calories row
Burpees over rower
(cap 6:00)
Rest 2 minutes
For time:
21-15-9 reps of
Calories bike
Weighted box step-overs.
(cap 6:00)

M: 24” & 15kg DB’s
N: 20” & 10kg DB’s

Accessory:

3-5 rounds of:
20 Banded hip raise
10/10 1-leg deadlift - light/moderate
30-60s Wall squat hold

Rest as needed.

"Metcon (time)

6 Rounds for time of:
5 SDHP 60/40kg
7 Front squats 60/40kg
9 Bar over burpees

Timecap: 10 minutes"
_

"Pienimuotoinen sprinttiharjoitus.

Tässä harjoituksessa haastetaan voimakestävyyttä sekä maksimaalista kestävyyttä isolla kädellä. Tavoite on mennä aikaa vastaan.

Tankoliikkeiden pitäisi olla selkeästi raskaamman puoleisia, mutta sellaisia, että ne etenevät sutjakkaan tahtiin. Samaten myöskään burpeet eivät saisi kauheasti sakkailla vaan koko harjoitusta heijastaa nopea sykähtäminen.

Hyvä suoritus näyttää siltä, että liikemekaniikka säilyy vakiona koko harjoituksen ajan, mutta hapotus pitäisi olla tosi kova"

Fight Gone Bad progression 3/3

Metcon (quality)

With running clock 4 rounds (20 minutes) of :40s Work / :20 Rest:
Wallball shots 20/14lb
SDHP 35/25kg
Box jumps 24/20”
Push press 35/25kg
Calories row

*Focus on good steady pace.

Accessory (optional):

3 Rounds of:
20-30s Ring dip bottom hold
30-60s Rest
20-30s Chin up hold
30-60s Rest
14-20 Shoulder taps in HS hold.

Rest as needed between rounds.