KB-MOM
Grab a KB that you can SQ with, Swing with, Crunch with, Lunge with ... 26lbs and up.... #bebetter ;)

Clock Set for 14 X H1 : 1min H2 :0
Every Minute On the Minute you must complete exercises below, if you don't complete within the minute... just keep going... no break for you ;)
Min 1 : 20 KB GOB SQ
Min 2 : 20 KB Tactical Lunges (TOTAL)
Min 3 : 20 Ab Mat Crunches w/ KB

Min 4 : 25 KB Swings
Min 5 : 20 Ab Mat Crunches w/ KB
Min 6 : 20 KB Tactical Lunges (TOTAL)

Min 7 : 20 KB GOB SQ
REPEAT 1 MORE TIME!

20mins

4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run

(ms. 19.7.2017)

Scale if needed. GHD→ V-Up or Sit-Up, Rope Climb→ fever reps or decrease the height

5 Rounds for time
3 x Heavy Power Jerk
10 x Box Over Jump
7min time gap

10 min EMOM alternating
1 min: 10-15 box overs
2 min: 30-50 double unders OR 40 sec of practise (no singles today)

Liiku hyvin. Älä hätäile vaan keskity liikkumaan kuin ninja. Treenin jälkeen sinulla pitäisi olla suhteellisen tuore olo. Skaalaa tarvittaessa toistomääriä.

T.U.T....as in Time Under Tension.
The goal for this circuit is to go through as few rounds as possible.... Meaning you have to slow alllll of your reps down as much as possible without actually stopping body movement (meaning no resting at the top or bottom of reps) The burn will be real.

A) 5 KB Goblet Squat (25/45) (think 10seconds down, 10 seconds up)
B) 5 Negative Only Push-ups
C) 5/ KB Contra Grip Split Squat (back knee must touch ground on abmat - use same KB, do all LEFT, then all RIGHT)
D) MAX Bar Hang Bent Knees (Fat bars, and fat grips preferred)
E) OH Plate Max Hold Wall Sit (20 / 35) (uprights at east can be used)
F) Max Extended Plate Hollow Hold (20 / 35)

Remember, must be in constant (slow) motion. Must move immediately to next exercise when done. If your form falls apart or you stop/pause/stall - trainer bumps you to next exercise, thus worsening your score overall.

Score will be # of rounds you were in and exercise you were at when time ran out. 5th set and 3rd exercise = 5C
Remember, lowest score wins.

20

Trainers - Try to take a class photo that looks as good as this!

Set up 50sec on:10sec rest clock rounds until the end of class and cycle through. Not important to end exactly on a full round. Core survival is.

Static V-hold (or V-sit hold)
Plank Oblique Twists/Drops per side (hands or elbows)
Side Plank Leg Lift Pulses (switch half way)
Face Down Swimmers (or super wo/mans)
Side Plank Knee-to-elbow crunches
Tippy Toe Squat Pulses
Split Lunge Pulses (switch legs halfway)

12-15min (remainder of class)

12 sets of
3-pos. Clean (Floor/hang/hi-hang) + Jerk
Every 90sec. Work up to heavy

AMRAP 8

20 HR push ups
50 sit ups
Rest 3 min

AMRAP 5

Thrusters 42,5kg/30kg

100 boxihyppyä vuorotellen
100 varpaat tankoon vuorotellen
100 vala-askelkyykky vuorotellen (10/15kg)
100 raakarinnalleveto riipusta vuorotellen (25/30 kg)

Boxihypyn suoritus: Parit hyppivät "ykkösiä" vuorotellen
Varpaat tankoon suoritus: Molemmat parit roikkuvat tangossa yhtäaikaa ja tekevät liikkeen vuorotellen. Jos molemmat parit eivät ole kiinni tangossa, ei tehtyjä toistoja lasketa.
Vala-askelkyykky levypainolla vuorotellen: Levypaino pidetään suorilla käsillä pään päällä. Askelkyykyt tehdään vuorotellen. Jos toinen pareista levypainon laskee alas taukonsa aikana, ei toistoja lasketa.
Raakariven suoritus: Rinnalleveto tehdään raakana polven yläpuolelta vuorotellen. Molemmilla pareilla pitää olla oma tanko. Toistoja ei lasketa jos tauolla oleva pari päästä omasta tangostaan irti.

Need: abmat, DB (20/30), mat, trx, slam ball

In partners totalllll reps. One partner works while the other rests/planks/wallsits.

100 torsion controls
100 Abmat Crunches
100 Sprawls
100 DB Floor Press
100 TRX Rows
100 OH Slams
100 Jump squats

100 Hollow Rock
.5curve

Must complete all of one before moving on to next. Can be done in any order. Curve can be thrown in whenever/wherever.

30min cap

35