Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 strict db press
8 db squat cleans
8 sit ups

Front Squat
week 3
use 90% of one rep max to determine loads
5@75%
3@85%
amrap@95%

Metcon/*Metcon-comp (5)
11.3
amrap 5
squat clean and jerk *165/110
modify as needed

rest 5 mins then

afterburner(11)
3rds
400m run
max rep unbroken kbs 70/53 53/35
score equals total number of kbs
Post total wod time and number of swings

Finisher
2 min hip opener
1 min sh distraction
1 min v sit

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

Metcon/Metcon-comp (7)
Open 12.1

hang squat snatch 4x1(8)form work

deadlift 4x1(8) work up

400mx2 rest equals work or
500mx2 rest equals work

Finisher
low back smash
100 bicycles
30 t raise

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

warm up shoulder to overhead/set up(5)

Metcon(7)
amrap
3,6,9,12 etc...
box jumps/step ups 24/20
shoulder to overhead 95/65

Metcon-comp(7)
amrap
3,6,9,12 etc...
box jump overs 24/20
shoulder to overhead 115/85

3x2 jerk(8)

afterburner
800m run

Finisher
2 min samson
25 scap push ups
50 bfsu

In teams, BOTH have to complete all reps in lettered-supersets before moving on, not combined. Set-Up/Clean up as you move forward. Rest when needed.
A)
25 Toe to bar / knee to elbow
50 Push-ups
50 Abmat Situps
B)
50 BB Deadlift (155lb cap)
50 Box Jumps/Step-ups per leg
C)
50/ See-Saw DB Shoulder Press (12-30lb cap)
150 Back Fly (Tubing Bands)
D)
25/ SA DB Clean + Press
50 TRX Tricep Extension
E)
50/ KB Turkish Sit-up
Partner on SKI.CURVE.ROWER.

FInished? PULSE OFF
100 Pulse Squats
100/ Pulse Lunge
100/ Side Plank Leg lift pulse

Full Class.

Except there is no clock and you thought I said Toboggan.

6 stations. 2 exercises per station. Alternate back and forth 5 times each before switching stations.
Timer is the Partner banded backwards pull station (or equivalent clock time if station is empty)

1. This is timer Green Band Backwards Partner Pull (4-5 lengths West, 6 lengths East = time everyone else is working.) Partners switch and everyone switches exercise.
   [[[Can also be single person static backwards high knees, band wrapped around upright for time]]]
2. Ab wheel <-----> Plank Walk Outs
3. Lateral Hurdle Hops/Shuffles <------> Hands on Bench Hops/Jumps
4. TRX Skater Lunge (watch out for banded pull team) <------> TRX Bicep Curl/Tricep Ext
5. Mini Band Clamshells <--------> Mini Band Bicycle Crunch
6. Bench Nordic Hamstring Curl (heels hooked under dumbbell rack) <---------> Bench Sit-ups (feet hooked under dumbbell rack, bum off edge of bench)

Full Class with Warm-up

21 – 15 – 9
Deadlift @ 120/85kg
Box Jump Step Down @ 75/61cm

Find a Partner - Become Sweat'st friends - Trainers are fair game for odd classes.
Black Diamond Approach: Complete all reps of one exercise in order before moving on.
Blue Run: If you must. Chunk it out.
You need: A partner, two mats, slam ball, TRX , mini band each

50/leg each in tandem - Mini Band Tandem Scissor Lunge (inside legs are linked together - like a three-legged race)
40 Each - Leaning Push-up - Partner Hold Beast acting as bench
30/leg Each - Bulgarian Split Squat on Partner Hold Plank acting as bench
20 Each - Jump Over/ Crawl Unders - Partner Hold high Plank and drop chest to floor
10 Each Slamball Slam to Burpee - Partner picks up ball and slams back to you.

Then,

50 total each Wall-Sit Mini Band Knee drive (touch knees together and drive apart, band above knee, reps only count if both of you are in wall-sit)
40 Each - Leg Throw Downs - Lay on Back, Hold Partners Ankles)
30 total - THE AB BOX - ADVANCED! (See video @ 1:28)
20 per arm each - Tandem Single Arm TRX Row ( at same time using both handles, no rep if TRX slides)
10 Per leg each - Tandem TRX Burpees, use one handle each for feet.

Finished? Trainer discretion.
Full Class 40min.

3x3 @ 90%

Kehäkalenteri 11.12.2016

Tänään trimmataan keskivartalon lihaksia valmiiksi joulua varten. Idena on "lankku max effort".

Kolmella yrityksellä, vietä mahdollisimman pitkä aika lankussa. Yritysten välissä lepää tasan minuutti. Tulos on yhteenlaskettu aika (merkkaa tulos).

Huom: pidä selkä ja niska samassa linjassa, säilytä lapatuki ja ei mitään riippuvatsa - tai kattopeppulankkuja.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
2rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 jerks(bar)

Metcon/Metcon-comp (15)
"DT"
5 Rounds For Time
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Push Jerks (155/105 lbs)

*scale the workout as needed to make sure we maintain good movement throughout the wod.

deadlift-3x2 (8)

afterburner
3x250m row-rest=work time or
3x25 cal ad-rest=work time

Finisher
1 min hip opener per
1 min hamstring stretch per
1 min sh distraction per
75 knee tap crunch