Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Tempaus:
tankojumppaa, 50%x2, 60%x2, 70%x1, 80% x1, 85%x1, 90%x1, ( 93%1 ) 95%1 , 98%1, 100%1

Ykköstä saa yrittää kuinka monesti vain. Pyrkikää kuitenkin ottamaan kolme kisanostoa. Jos jää hampaan koloon niin välissä voi ottaa sille tekniikan alueelle joka ei toimi harjoitusnostoja ja tehdä uuden lähetymisen ykköseen.

Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v-sit

Metcon/Metcon-comp(19)
5rds
5 ft squats 115/75-*165/105
100m run
7 sh 2 oh 115/75-*165/105
100m run
9 pull ups/*strict

box squat(15)
5x1-climb

Finisher
2 min couch stretch
2 min chest opener
40 v-ups

Welcome back....

MVMT PREP
Handed hip openers
Banded shoulder depressions
KB weighted ankle MOB
Cossack SQ X 10/

Scap Pull Ups
1/4 Pull Ups X 10

10mins

SKILL - Tactical Frog & DBL KB SUMO DL
Tactical Frog Stretch 2 mins
DBL KB SUMO SQ 2 sets of 10
shoulders set down and back
hips loaded and create tension during hinge
8 mins

STRENGTH 2 - GLUTE STRENGTH - 10 RM setting
SUMO BB DL - 6, 8, 10, 10 *increase lbs to find REAL 10 RM
ALT DBL DB OH press 6/, 8/, 10/, 10/ *increase lbs to find REAL 10/ RM
AB Mat Diagonal Roll out 6/, 6/, 6/, 6/

3:30mins X 4

18mins

SPINTERVALS - it's been too long... ;)

2ppl at a time
15s MAX work : 60 - 90s REST/wait

0.03 @ 75% - 80%
0.06 @ 85% - 90%
1 X thru

0.06 Sprints @ 95% - 100%
Rest while rest of class goes
Dynamic Sprint warm ups as you wait - don't sit or stand still....
Record Speeds every time - TAKE NOTES - Result is slowest speed

14mins

MVMT PREP

Floor Work

Bullet Proof Shoulders
Beast Wave Unload X5
3mins

Dynamic
Clock Counting Up for Dynamic Warm Up, including, but not limited to :
Leopard Crawl
Bear Walk
Ladder Drills
A, B, C March/Skip Drills
Green Banded forward, Backward, Side pulls
Broad jumps
12 mins

15 mins

4, 3, 2, 1... GO

Stations listed in order of flow :

STATION A : HOLD & RUN
DBL DB ARMS EXT LEG LOWER (15lbs - 35lbs)

Curve

STATION B : STEP & SKIP
Box Ups w/ plate
SKIP
use station to aid in log jams, if needed

STATION C : HOP & ROW
Hurdle Hop w/ sprawl & fast feet (2 set up)

ROW

Partners are both to complete DISTANCE on machines before moving to next STATION, tagging one another once distance is completed.
Goal is to complete ROUNDS 1 - 4.

FIRE DRILL
Run Fire Drill BEFORE starting Rounds For TIME
Clock set for 25s ON : 10s OFF X 6 (4mins)

DISTANCES PER ROUND
ROUND 1 : 100m ROW/RUN (0.07) / SKIP (100 jumps)
ROUND 2 : 200m ROW/RUN (0.12) / SKIP (200 jumps)
ROUND 3 : 300m ROW/RUN (0.18) / SKIP (300 jumps)
ROUND 4 : 400m ROW/RUN (0.25) / SKIP (400 jumps)

*BONUS ROUND 5 : 500m ROW/SKI/RUN (.31)

GOAL REPS PER ROUND take break if you finish your reps, if you don't.... MOVE ON

ROUND 1 : 15 (total hops & per leg)
ROUND 2 : 20 (total Hops & per leg)
ROUND 3 : 25 (total hops & per leg)
ROUND 4 : 30 (total hops & per leg)
*BONUS ROUND 5 : 35 (total hops & per leg)

25mins

35mins (5mins explain & set up, 4mins Fire Drill)

Start up(14)
stretch 4 mins

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

3rds(8)
10 du's/att
10 squats
10 hollow rocks

Metcon/Metcon-comp(15)
160 air squats
80 hrpu
160 du's/x2 singles

box squat(15)
5x2

Finisher
2 min quad
2 min distraction
1 min shoulder distraction
50 alt leg raise

Laittakaa alle haluamanne kennojen määrä! Tilaus huomisaamuun mennessä!

Kennon hinta 10 eur, rahatkin pitäs tuoda huomenna! SETELEINÄ kiitos, viimeksi meni totaalisesti hermo kun jotkut toi kolikoita ja joku toi vaan 8,5 eur!!!!

Munat on perjantaina salilla, hakekaa pois viikonlopun aikana!

mitä puuhasit?

5 Rounds for time:

10 Burpees
20 Pushups
30 V-ups
10 Thrusters 42,5/30kg
10 Turkish Get-Ups 20/12kg

tasapainoaskellus kuulalla (vasen) x10
kuulavaaka (vasen) x10
tasapainoaskellus kuulalla (oikea) x10
kuulavaaka (oikea) x10
x3
boxihyppy x10
boxiaskellus kuulien kanssa x20
vatsat x30
selkäliike x40
x3