Mobility

Metcon (reps)

3 Rounds:
AMRAP in 4 minutes
500/400m ski
ME Burpees in the remaining time
Rest 2 minutes between rounds

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä sekä liiketaloudellisuutta. Keskity hallitsemaan hengitysrytmi ja pyri kiihdyttämään tahtia jokaisella kierroksella siten, että viimeiset 20-30s menisit mahdollisimman lujaa.

Romanian Deadlift
4x8, Tempo 3010
Rest 90s

CONDITIONING

“The Lyon”

5 rounds:

7 Squat Clean (75/52,5kg)
7 STOH
7 Burpee C2B
Rest 2min between rounds

RPE 4

Target <2min working time each round. Fast singles with the cleans, and unbroken STOH

Push these intervals hard. 

Tailoring Options:

Barbell work→ Decrease loading
Burpee C2B→ Burpee Pull-Up

(21.2.2018)

Back squat 5x3 reps
- Heavy triples

CONDITIONING

EMOM x20

1) Row 10-20cal
2) Alternate between A&B

A: 10-15 KBS @32/24kg
B: 10-15 Burpee

RPE 3 to 4

12 days of christmas
1.Wall climb
2. Push jerk 60/45
3. Hang Power clean 60/45
4. Deadlift 60/45
5. Burpee
6.T2b
7. Kb swing
8. Jumping lunge
9. Wall ball
10.Pull up
11.Front squats 60/45
12. Hspu

CONDITIONING

EMOM x10

1) 1-2 Rope Climb
2) 10 Box Over Jump @75/60cm

RPE 4

Tailoring Options:

Rope Climb from lying to standing
Box Jump→ decrease rep scheme and/or height of the box.

E2MOM 12
1. 3x6+6 One Arm Strict Press DB/KB
2. 3x6+6 One Arm Ring Row

6x6min AMRAP (2min rest)

A) 4 Pullups
6 Handstand Pushups
8 Pistols

B) 9 Ground to Overhead 42,5/30kg
15 Front Squats
42 Double Unders

C) 3-6-9-12-....
Wall Balls
Box Jump Overs

D) 100/80 Cal. Row
+ AMRAP of Burpee over Rower

D) With KB/DBs 2x20-25/12-16kg
12 Deadlifts
9 Hang Cleans
6 Jerks

F) 15/10 Cal. Assault Bike/BikeErg
12 Toes-to-bar