Facepulls kumpparilla tai taljassa 5x20

Penkki 3x5x65%, 3x70%, 2x80%

Vinopenkki käsipainoilla 4x15
Sotilaspenkki käsipainoilla 4x15
Vipunostot maaten 4x15
-valitse yksi liike (eri liike mitä viime viikolla)

Vipunostot taakse 5x20

Ojentajat taljassa/kumpparilla 3x12-20

3 x AMRAP5:
12 thruster (40/30)
9 pull up
6 lateral bar over burpee
-Rest 3min in between AMRAPS-

Treenin flow: Aloita jokainen AMRAP alusta.

Skaalaus:
- Thustereissa & leuoissa painot / variaatiot niin, että pystyisit freshinä tekemään max. 2 sarjassa. Leuoissa voit myös skaalata määriä tämän mukaan (kuitenkin väh. 5 leukaa/kierros).
- Jos polvivaivoja: Thruster -> power clean & push press/jerk
- Jos olkapäävaivoja Thruster -> front squat

Rasittavuus: RPE 8,5-9 - ei pitäisi vielä pahasti hyytyä viimeisessäkään AMRAPissa.

2-3 SETS
10-12 SLOW Zottman Curls
10-12 DB Alt. Around the Worlds
10/10 Single Arm Tricep Kickback

-Rest As Needed b/t Sets-

• RPE 6

PERFORMANCE

AMRAP x 15 MINUTES
15 DB Sumo Deadlifts (50/35)
15 DB Deficit Push-Ups
15 Sit-Ups*
100m DB Farmer Carry

*GHD Sit-Ups Optional.

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FITNESS

AMRAP x 15 MINUTES
15 DB Sumo Deadlifts (Light)
15 Push-Ups / Knee Push-Ups
15 Sit-Ups
100m DB Farmer Carry

• RPE 7
• Video: https://vimeo.com/910344371?share=copy

Warm up
5 min easy cardio
5 min mobility work for box jumps, ww, hps and rope climbs
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 box jump overs
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 2-3 wall walks
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 hang power snatch @15-25/20-35kg
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 1 rope climb or 1-2 lower rope climbs
1 min rest bwn "parts"

PERFORMANCE

AMRAP x 15 MINUTES
10 Hand Release Push-Ups
20 Alt. Box Step-Ups (61/51)
30 V-Ups
40 Double Unders

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FITNESS

AMRAP x 15 MINUTES
10 Push-Ups / Incline Push-Ups
20 Alt. Box Step-Ups (51)
30 Tuck-Ups
80 Single Unders

• RPE 7
• Video: https://vimeo.com/903192757?share=copy

Warm Up
3 rounds
1 min air bike
40-50 single unders
5+5 step back/forward/walking lunges
5 burpees
10 goblet squats
5+5 single arm press
then some front rack / squat / oh mobility as needed and start prep for intervals

CF Metcon
6-8 sets, new set every 2 minutes
3 squat clean thrusters @60/42.5kg (max 70% of 1rm thrusters)
6 bar facing burpees
18 double unders
time target under 1 min on each time, cap yourself also on 1 min on double unders. GO fast on each set.

Strenght
Build to heavy 3 rep set of thrusters in 8 minutes right after last set of intervals.
barbell taken from floor, and first one can be squat clean thruster

Strenght&Accessory Work
3 sets
15-25m front rack hold lunge walk @16/24kg kettlebells
max meters HSW or calories ski erg or toes to bars in 45 sec @fast pace after lunges
rest 2-3 min bwn

IN TEAMS OF 2
AMRAP x 14 MINUTES
1 Power Clean
2 Box Jump Overs
3 Chest to Bar Pull-Ups
- P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.

Rest day - what did you do?

Hang power clean+push jerk 3-3-3