Outdoor team workout (in teams of 3)

30min AMRAP
Athlete 1: 400m run
Athlete 2: AMRAP
10 seated box crunch
8 KB swing 24/16
6 KB box step-up 24/16
Athlete 3: Rest

Alternate: run --> AMRAP --> rest --> run etc.

HUOM! Treeni säävarauksella ulkona. Jos sataa, pidetään treeni sisällä pienin muutoksin.

3 rounds:

30s ON / 15s OFF
1) bike
2) shuttle run
3) ski
4) up&down

*split jerk to the other side on the next set
*tee nousevalla kuormalla rinnalleveto ja saksiintyöntö - sama uudelleen, mutta työnnä saksiin toiselle puolen :)

2×2× 1+1@barbell, 1×2× 1+1@up to 77-80%, jerk-%, rest btw sets 2min

2×3@barbell, 3@up to 77-80%, sn-%, rest btw sets 2min

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

The % are calculated from 90% of your 1RM!
5+ means AMRAP!

24 x e90s:
1) 200-300m run
2) 8 DDB bench press + 8 DDB bent over row
3) 20 1-leg v-up alt.
4) 200-300m row/ski
5) 6-8+6-8 DKB split stance deadlift
6) 8+8 half kneeling banded woodchop

-> juoksu ja laite keskitehoista vauhtia

AMRAP 9

7 Wallball Shots
10 One Arm Push Press 22,5/15kg
7 Burpees

Aikaa vastaan:

5-10-15-20-25

• Swingi (amer.)(N 16kg / M 24kg)
• Abmat-istumaannousu

Yhtäjakoista hölkkää / juoksua 30-40 minuuttia. Aloita rauhassa, anna sykkeen ja nopeuden nousta pikkuhiljaa.

Warm Up
2 rounds
40/20/10s rowing, add speed
40 plate hops (sivuttain, ristiin eteen)
10 gtoh + halo
5+5 halos
10 pause squats
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squat
5 tall cleans

Weightlifting
3x2 clean pull + 2 hang power clean + 2 front squats + 2 split jerks @35-55% of 1rm
4-6x1 power clean + 1 hang power clean + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
rest as needed bwn sets

Strenght
In the Hole Front Squat 4x5reps@55-60-65-65% of 1rm
rest as needed bwn sets

Metcon
2+2+2+3min on / 1 min off
8 double db hang clean&push press @RX DB's
12-16 toes to bars (must be in 2 sets)
max reps strict hspu or kip hspu in remaining time (target is 6-12 reps per 2 min set and on last 9-18)

Accessory Work
2-3 sets
8+8 kb row @20-24/28-32kg
8-10 standing tricep turn with RX DB
10-12 calf raises or raiser @2x10/15kg db's
rest as needed bwn sets