AMRAP 8

10 One Arm Hang Dumbbell Clean 22,5/15kg ( R )
30 Single Unders
10 One Arm Hang Dumbbell Clean 22,5/15kg ( L )
15 Double Unders

25 Minutes For Quality & Load :

Biceps Curls w/ DB`S alternating 20
Banded Ab Crunch 20-30
Partner Assisted Hip Extension 10 - 15
HS Hold to Wall 0:20

Rest between movements as needed

3 Rounds:
21/17cal Row
15 T2B
9 Burpee WB 9/6kg

Warm Up (10min)
3 min cardio ( add speed a bit every min)
then
30-40m bear crawl
20m lunges + some streching here and there
20m inch worm
20m tin soldier walk
10 scapula rolls + 10 kipping

Gymnastic skills (20 mins)
Practise kipping pull ups with bands or not (butterfly also fine)
Practise kipping c2b pull ups
Practise Bar Muscle ups
ja löydä itsellesi taito osiossa suoritusmalli jota käytät metconissa.

Metcon (25min)
3 sets
16/20 cal machine
15-20 push ups
10-15 v-ups
5-10 bar mu/ c2b or kipping pull ups
alt time with partner full round

Warm Up
3 rounds
1 min row
5 muscle snatch + 5 snatch grip push press behind neck
10 burpees
:20-30 L-Tuck Hang

Strenght
Overhead Squat 4x5 reps @1x60and 3x70% of 1rm.
rest 1.5-2.5 min bwn sets
Pause on knee 2s power snatch + hang power snatch 5-7x1+1reps@60-70%
rest 1.5-2.5 min bwn sets

Metcon
For time
21-15-9 reps
Calories rowing
DB Bench Press @2xRX Dumbbells
rest 1:1
15-12-9 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
rest 1:1
12-9-6 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
Women Calories on rower goes 17-12-7, 12-9-7, 9-7-5, bench press
reps the same.

Accessory Work
3-5x6+6 single arm db oh lunge walking steps
2-3x12-15 reps tate press with dumbbells
3-4x30-40m sandbag bear hug carrying
rest as needed

“12 Days of Christmas”

For time, adding one movement per round:
1 sumo deadlift high pulls (30/20 kg)
2 thrusters (30/20 kg)
3 push presses (30/20 kg)
4 power cleans (30/20 kg)
5 power snatches (30/20 kg)
6 KB swings (24/16 kg)
7 pull ups
8 T2B
9 box jumps (24/20 in)
10 double-unders
11 burpees
12 overhead walking lunges (20/10 kg plate)

Back Squat 8-7-6-5 AHAFA, rest as needed

You Go I Go

1 Rope climb

2 power cleans (70/50kg)

3 MU

4 HSPU
5 T2B

6 DB G2OH (2 x 22,5/17,5kg)

7 Air squats

8 Box jumps

9 KB swings

10 HS Walk

11 Front squats

12 D-ball over shoulder

LIGHT-MAXIMAL WEEK 9/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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kuva: GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@up to 70% rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@up to 70%, rest btw sets 2min

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SNATCH BALANCE + OHS
1+1@climb to the maximum of the day, rest btw sets 2min
*lähestyminen esim.
2+2@50%, 2+2@60% 2+2@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100%-100+%

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SNATCH PULL *full foot
2x1@100% sn-%, rest between sets 2min

EMOM 16

Minute 1 : 10 Gorilla Row
Minute 2 : 10-15 Toes To Post
Minute 3 : 5-10 Strict Chin-Ups
Minute 4 : 10-15-20-25 Double Unders