Rakennetaan etukyykyn pohjaa perusvoimaharjoitteella nimeltä Pyramidi-harjoitus!! Ei aikautuksia laskuihin tai nousuihin.

EMOM2 x 5:
Front Squat ( painot nousee ylöspäin..)
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 5 reps @ 70%
*Set 4 – 3 rep @ 75%
*Set 5 – 3 rep @ 80%

2 min tauko - sitten
EMOM2 x 5:

Front Squat 8 (.. ja sitten huipulle ja alas.)
*Set 6 – 80% x 2 rep
*Set 7 – 85% x 2 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 70 % x 5 rep
*Set 10 – 50 % x 8 rep

40/30 kcal Row
30 Burpee over Rower
20 C2B Pull-Up
10 HSPU (Deficit)

Rest 5min

Total of 4 rounds, rest 5min between rounds. Steady but fast pace. Hit these rounds hard! Scale if needed.

CAN'T HOLD 'EM DOWN
1 rope set up for whole class. 1 person at a time finish ROPE reps for each ROUND - ie ROPE IS TIMER.
Others move through "rest" positions until it's their turn (no specific order, set up 3 TRX's). Repeat once all the way through.
DON'T DROP YOUR POSITION OR you start ROUND over again!

Position:
A) GOB SQ ISO HOLD
B) BOTTOM PU POSITION (1 inch off floor)
C) LUNGE L/R
D) TRX ROW ISO HOLD (thumbs in arm pits)
E) PLANK WALK OUT (nose to ground!)

ROUND 1 : 10 OH SLAMS
ROUND 2 : 15 OH SLAMS
ROUND 3 : 20 OH SLAMS
ROUND 4 : 10/ PLANK SINGLE ARM SLAMS
ROUND 5 : 15/ PLANK SINGLE ARM SLAMS
ROUND 6 : 20/ PLANK SINGLE ARM SLAMS

24 mins (4mins set up & explain)

ROW/SKI/RUN + SWING/SIT ... doesn't sound too bad...
3 stations, FOR TIME, 5min CAP, 2 mins Transition for rest .... EASY PEASY

Partners work together, faster one starts on Machine 1st, Stay @ same station, goal is to get through all distances & reps of exercises within 5 mins
ROW or SKI or RUN + SWING/SIT

ROW/SKI & RUN distances
250m (0.06)| 200m (0.05) | 150m (0.04) | 100m (0.03) | 50m (0.02)
SWING
20 | 15 | 10 | 5 | 1
AB Mat Sit Up

20 | 15 | 10 | 5 | 1

IE. P1 starts on rower with p2 waiting....
250 m ROW, 20 Swings, 20 Ab Mat Sit UP
200m ROW, 15 Swings, 15 Ab Mat Sit UP
ETC

Team is assigned to only ONE machine. Today you can trade after you finish ONE FULL set. On machines, 15sec hard all-out interval with 30sec rest while waiting for your partner to crush reps and tag you out.

Two strength options A) Choose to go to failure reps on each exercise or B) Follow the 'less-aggressive' rep scheme. Listen to your body.

1/side BW Turkish Get Up (SHOE ON FIST) 20 burpees if shoe falls, move on if done perfectly. :) :) :) Put shoe back on before burpees/tagging partner.
15 BB Front Squat (55/105)
15 DB Floor Press (20/45)
15/ KB Sumo Squat Row (between legs) (25/45)
15/ Side Hollow Rocks
20/ Mini Band Clamshells
50 Tubing Band Back Fly

25min AMRAP

A-osio

00:00-8:00

8min amrap

20 cal row

10 rower over burpee

10 HSPU

1min tauko

08:00-09:00

B-osio

09:00-15:00

6min

5 thruster

Painot:
Yleinen ja masters 35:
60/70/80/90/100 (ME)
45/52,5/60/65/70

Masters 40
50/57,5/65/72,5/80
35/42,5/50/55/60

Masters 50
45/52,5/60/65/70
30/35/40/42,5/45

3min tauko

15:00-18:00

C osio

18:00-28:00

10 min amrap

10 Tempaus

C2B 20

WB 30

DU 40

Painot:
Yleinen ja masters 35: 60/40

Masters 40: 50/35
Masters 50: 45/30
Masters 50: C2b -> Leuka

Skaalattu Sarja

00:00-08:00
8 min amrap

20 kaloria soutua
10 rover over burpee
10 Kahvakuulatempaus 24/16 vuorokäsin

08:00-09:00
1min tauko
B-osio

09:00-15:00
6min amrap

5 thruster

45/52,5/60/65/70

30/35/40/42,5/45

15:00-18:00
3 min tauko
C-osio

18:00-28:00
10 min amrap

10 power clean 60/40
20 leuka
30 wall ball
40 single under narua

Set up duplicates of two of everything as stations to allow buffer space. (1 Ladder, 2 TRX, 8 Hurdle, 2 Slam Ball, 2 Boxes, Mini bands + Dumbbells)
You and Partner do 2 sets of each in a row (you go I go style) before moving to next exercise. Start teams at different stations to avoid pile-ups.

Goal this week is to pull/push/motivate your partner in a fun/safe but forceful fashion through this AMRAP style circuit.

20 Ladder HAND Drills in 1 square (in stiff arm plank ‘in and outs’ etc…)
12/leg TRX Pistol Alternating Jump Squats (or baby jump lunges)
CURVE Sprint 0.06 AFAP (each goes twice)
10 Hurdle Hops (4 hurdles there back = 1)
8 Slam Ball Toss (to partner) and Sprawls
ROW 125m AFAP (each goes twice)
6 Box Overs (over and back = 1rep)
1 lap Mini Band “Slow and Low” lateral walk (holding HEAVY DB [20-40lb] like a tennis racquet in front of you)
SKI 100m AFAP (each goes twice)

Rest? I'm sure you can find floor space to lay down on...clean up your sweat.

20min'ish CAP (25Min)

Barbell Cycling

4x8 Thruster

Ohje: tarkoituksena on tehdä kaikki sarjat katkeamatta (unbroken). Lepää 2-3min sarjojen välillä.

Barbell Cycling

4x8 Power Snatch

Ohje: tarkoituksena on tehdä kaikki sarjat katkeamatta (unbroken). Lepää 2-3min sarjojen välillä.

Good Morning into Snatch Balance 4x3

Ohje: käytä maltillisia painoja ja panosta hyvään liikenopeuteen. Älä työnnä tankoa ylöspäin vaan työnnä itsesi tangon alle. Lepää tarvittava aika sarjojen välillä