TRX everythingggg

3 Rounds
20 x Knee Tucks
20/ x Side Knee Tucks L/R
20/ x Mountain Climbers
then..

3 Rounds
10/ x Aligator L/R
10 x Pronated Row
10 x Bicep Curls
10 x Tricep Ext

then...

3 Rounds

10 x Overhead Squat
10/x Sprinter Start Knee Drive Thru L/R
10 x Side Squat L/R

... and repeat
AMRAP

Each round completed is 1 round on Wodconnect!
If you complete it all thats 9 rounds!

20

8 min AMRAP
50 DU
25 Etuheilautus

2 min tauko

20 min. AMRAP
20 WB
10 Burpee
1 Köysi

2 min. tauko

8 min. AMRAP
50 DU
25 Etuheilautus

Muscle-Up Progressions or MU EMOM

Work your Muscle-Up for 20min.

Ohje: harjoittele muscle-uppia 20min ajan. Voit käyttää ajan progressioiden harjoittamiseen tai tehdä esimerkiksi emomin. Emomissa valitse aika 10-20min väliltä ja valitse itsellesi sopiva toistomäärä.

---

3-5 rounds for Quality:

1) Banded Lunges with a band, midsection work (45 degrees front, sideways, 45degrees back)

2) SOTS Pull with a Band

3) Banded KB SOTS Press

4) Rope Climb

Ohje: Valitse kuorma ja toistomäärät itsellesi sopiviksi. Ensimmäisestä liikkeestä löytyy video viikolta 14. SOTS Pullissa ja Pressissä pyri pitämään selkä suorana kyykyn ala-asennossa, älä kumarru eteenpäin. Käytä tarvittaessa painonnostokenkiä tai laita kantakorotus. Köysikiipeilyn voit tehdä pelkillä käsillä, jos haluat. Kokeile myös köysikiipeilyä L-Sitissä.

Circuit 1
Curve
Skier
Rower
60:60 x 2 times through
One partner working one resting 60s interval includes transition time
12 min circuit
2-3 min rest / explanation time

Circuit 2
Side plank TRX knee tuck L
Side plank TRX knee tuck R
TRX body Saw
TRX pike
TRX front plank
30:15 x 2 times through
7min

2-3 min rest / explanation
Circuit 3
TRX lunge L
TRX Lunge R
TRX Pistol L
TRX Pistol R
TRX Jump Squat
30:15 x 2 times through
7min

30min Circuit

Death by Burpee-Box Over Jump
One rep on the first minute, two reps on the second minute, three reps on the third minute and so on... Until you are not able to perform needed number of repetitions.

Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

3 rds:
6 C2B + 6 Squat snatch (43/30)
and then...
3 rds:
7 C2B + 5 Snatch (61/43)
(in 8min)

3 rds:
8 C2B + 4 Snatch (83/61)
(in 12min)

3 rds:
9 C2B + 3 Snatch (102.5/70)
(in 16min)

...
...
...

A. Warm up

B. Workout 17.2
Complete as many rounds and reps as possible in
12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars/ knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups /pull-ups /jumping chest-to-bars
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.
M 50-lb. dumbbells
F 35-lb. dumbbells

C. Every 3:00 for 7 rounds
400m Row/Ski

With a running clock...
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single OHS
3. 5 minutes to work up to a heavy single Snatch Balance
4. 5 minutes to work up to a heavy single Squat Snatch

8 min AMRAP:
-7 Thrusters (95/65)
-7 C2B pull-ups/ scaled: regular pull-ups
-30 Double unders/ scaled: 60 single