10min AMRAP

YGIG
5 Boxin yli burpeeta
7 Cal

2 sets of intervals

5 rounds 1min on / 1min off
8 DB hang power clean & jerk 2x22,5/15
AMRAP bike erg or echo bike

Rest 4min

5 rounds 1min on / 1min off
8 wall ball 20/14
AMRAP row cal

*Result is the total amount of calories done in the workout

EMOM x 6 MINUTES
Choose one option

3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups
or
3-5 Banded Strict Pull-Ups
or
5-7 Ring Rows / Vertical Ring Rows

EMOM12
1. 30-40s Ring plank hold
2. 12 Alt. gorilla row
3. 12 Alt. medball bench press
4. Rest

RX:
AMRAP12 For quality:
5 Push up
7 C2B
9 KB swing @32/24kg
30s Rest between rounds

Scaled:
AMRAP12 For quality:
5 Push up
7 Pull up
9 KB swing @24/16kg
30s Rest between rounds

RPE 3-3.5

Huom!
Treeni tehdään laatua vastaan huomoiden RPE.

Skaalaukset:
Push up->kulmaa säätämällä
Pull up->Jumping (haastava korkeus)

Lunge steps
3x 10

EMOM x 32

1) 6-16cal bike
2) 1-3 rope climb
3) 6-16cal row
4) 20-40m farmer carry / or sandbag carry

Three sets of five reps. Use light weight, focus on position. Start from a standing position and lower yourself down. The press starts from the front rack position.

http://www.catalystathletics.com/exercise/209/Press-In-Clean-Sots-Press/

30 x 1min ON/20s OFF

1. Ergo
2. 3 DDB deadlift + 3 DDB hang power clean + 3 DDB STOH
3. 3-5 T2B + 5 Air squat
4. 30/30s KB mixed carry (Front rack + farmers)
5. Box jump over

RPE 3.5

Huom!
Treenin idea on liikkua tasaisella ja semi helposti ylläpidettävällä vauhdilla. Tee kaksi ensimmäistä kierrosta tunnustellen, jotta vauhti ei karkaa liian kovaksi.

3 Rounds for Max Reps:

1:00 Wallballs 9/6kg
1:00 Sumo deadlifts high pulls 35/25kg
1:00 Box Jumps 20"
1:00 Push Presses 35/25kg
1:00 Cal Row
1:00 Rest