EMOM 15
1: 10 back squats
2: 5 front squats
3: rest

"Death by power clean"

• 1. minuutilla 1 raaka rinnalleveto (N 60kg / M 85kg)
• 2. minuutilla 2 raakaa rinnallevetoa
• 3. minuutilla 3 raakaa rinnallevetoa

jne…jne…niin pitkälle kuin pääset.

5 rounds

3 inchworms, 10 sec hold
4 strict tempo toes to bar
5 PEP

For time
400 m row or ski

Go straight into
15-12-9
Thrusters (DB, MB, or KB)
HR push ups
Pull ups
V ups

9-12-15
Slam balls
Box jumps
Burpees

Sit ups

1. Conditioning

EMOMx15
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Press (95/65#)
Min 5: 15 Calorie Row

MVMT PREP
Split Stance Adductor Stretch

Hammer Nail Glute Mobilization

Inchworm w/ Frog Jump
Loaded Beast to Front Step
Front Kick Thru
Scorpion Reach

(10)

Stength Three
BB Deadlifts 5X8
Pullups 5x8
Paloff Rotations 5X8/

2:30 -3min

(20min)

Foursquare
Break class into groups of 4. Skipping rope is timer thru circuit , everybody does a round 60skips,50,40,30,20,10 .. If done early climb back up
Skipping Rope, Bench

Single Skips
Hamstring Climbers
Bench Hops (Arms on, feet jump side to side)
Hanging Knee Circles

AMRAP
(20min)

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