WU)
4 rounds of
10 Tiptoe Snatch @stick
20 DU’s
Mobility
a) Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 34kg/25kg
3 bar muscle-ups
( MU Skaalaukset: 5 jumping chest-to-bar pull-ups, 5 chest-to-bar pull-ups)
b) Chipper
50- 30- 10
KBS @24/16kg
Wall Ball
WU)
1x 500m Row
3 rounds of
10 KB Front Squat
10 Tiptoe Snatch
a) BS
60% x5, 65% x5, 70% x5, 75% x5, 80% x5
b) Power Snatch
50% x5, 60% x5, 65% x5, 70% x5, 65% x5
c) EMOM7
5 Push Press @65/40
11 KBS @24/16
| Mobility |
| Pick 3 mob problems |
| 20 minutes work on each |
WU
50m bear walk with KB ( kuljeta kuten haluat)
50 KBS
50+ DU’s ( nopeimmat hyppäävät kannustuksen vuoksi yhtä pitkään kuin hitaimmat)
30 Tiptoe High Pull+ Snatch @stick
Forearm ” foam” rolling
A)
E90SEC for 15rds
1C&1J @50%-max
B)
EMOM10
5 Burpee
40m Viivajuoksu
WU
3 rounds of
10 Scapular Push Ups
10 Scapular Pull Ups
10 KB Ski Swings ( 5+5)
10 KB FS ( 5+5)
Forearm ” foam” rolling
A)
Handstand practice
B)
Front Lever practice
C)
15-12-9-6-3
Deadlift @bodyweight
KB OHS @2x 20/12
WU
3 rounds of
10 Scapular Push Ups
10 Scapular Pull Ups
10 Snatch Balance @stick/ bar
KB Snatch technique
A)
E3M for 6 rounds
3 High Hang Clean from single grip
B)
5 rounds of
3+3 KB Snatch
10 Box Jumps
5 C2B
5 Ring Dip/ Dip, weighted if possible
Mobility
Pick 3 mob problems
20 minutes work on each
WU
50m bear walk with KB ( kuljeta kuten haluat)
30 KB Ski Swings
30 Single KB Swings
A)
5 rounds of
6 Thruster @50/35
6 T2B
6 Bar Facing Burpee
B)
21-15-9
Calorie Row
GHD Sit Up boksilta
JA TAI OPEN
WU
6 rounds of
500 row followed by
10 Scapular Plank Push Ups
10 Scapular Pull Ups
10 Wall Balls
A)
E2M for 15 rounds
3 Strict C2B/ Strict Pull up, weighted if possible
3 HSPU, deficit if possible
3 Ring Rollout ( voimapyörä renkailla)
WU
20 Snatch Balance @stick
20 Tiptoe Snatch @stick
3rds of
10 Wall Ball
10 KBS
10 Press From Squat
A)
E3M
BS 5- 5- 4- 4- 2- 2
B)
E2½M for 8 rounds
3 Position Snatch @50-70%
tasku, polvi, lattia
Mobility
Pick 3 mob problems
20 minutes work on each
WU
50m bear walk with KB ( kuljeta kuten haluat)
30 Tiptoe High Pull+ Snatch
30 Single KB OHS
A)
E2M, 5rds of
5 Clean High Pull ( floor)
B)
E2M, 5rds of
5 OHS, bar from rig
C)
3x 10 GHD Sit Up ( with box & bar)
3x 10 Renegade Row ( Kettlebell/ Dumbbell)
WU
3 rounds of
10 Scapular Push Ups
10 Scapular Pull Ups
10 Snatch Balance @stick/ bar
5+5 KB Front Squat 1- hand
5 Front Rolls & 5 Candlesticks
A)
E2M
Ring Dip 5×5
weighted if possible
B)
Front Lever technique
C)
AMRAP8
8 T2B
20m OH Plate carrying lunges
5 DL @100/75
WU
3 rounds of
10 KB Windmill
10 Single KB OHS
then
30 Split Jerk @stick/ bar
30 Tiptoe High Pull+ Clean
A)
E3M, 5rds of
5 Pwr Clean polvelta+ Power Jerk @50- 60%
B)
E2M, 4rds of
3 Clean and 1 Jerk @50- 60%
C)
E2M, 4rds of
5 Front Squat ( heavy)
Open Workout 16.1
Rx’d
(-55 vuotiaat )
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb. / 43kg
Women lunge 65 lb./ 29kg
Scaled
(-55 vuotiaat )
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb./ 20kg
Women lunge 35 lb./ 15kg
Masters
(55+ vuotiaat )
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Men lunge 65 lb./ 29kg
Women lunge 45 lb./ 20kg
Scaled Masters
(55+ vuotiaat )
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups
*Lunges are unweighted
Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Boys lunge 65 lb./ 29kg
Girls lunge 45 lb./ 20kg
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Boys lunge 45 lb./ 20kg
Girls lunge 35 lb./ 15kg
TAI
Mobility
Pick 3 mob problems
20 minutes work on each
WU
30 Tiptoe High Pull+ Snatch
30 Snatch Balance @stick/ bar
30 Muscle Snatch @stick/ bar
A)
Mobility for #1 problem
B)
For 30 minutes
Row 300m @20-22 spm
5 Thruster 52,5kg/30kg
2 Snatch 52,5kg/30kg
8 Burpee Pull Up
9 Box Over Jump
25 DU’s
| WU |
| 3 rounds of |
| 10 KB Windmill |
| 10 Single KB OHS |
| then |
| 30 Tiptoe High Pull+ Snatch |
| A) |
| E2M, 5rds of |
| 5 Pwr Snatch, polvelta @50- 70% |
| B) |
| E2M, 5rds of |
| 5 Snatch Balance @50- 70% |
| C) |
| E2½M, 5rds of |
| 5 Back Squat ( heavy) |
| WU |
| 3 rounds of |
| 10 Scapular Push Ups |
| 10 Scapular Pull Ups |
| 10 Wall Balls |
| 5+5 KB Front Squat 1- hand |
| 5 Front Rolls & 5 Candlesticks |
| A) |
| E2M for 7 rounds |
| 3 ( Weighted) MU’s or Ring/ Bar Dips or Box Dips |
| B) |
| Strict C2B/ Strict Pull up |
| weighted if possible |
| 5×5 E3M |
| C) |
| 7 minutes of |
| 7 Ring Rollout ( voimapyörä renkailla) |
| 7 Push Ups |
| 7+7 Front Plank Arm & Leg Raise |
Rest and mobilize tai rästi.
Sumo DL 3×8
Strict Pull Up 5×5, weighted if possible, chin up grip if necessary
1 x max time iso hold