Su 29.07.
rest
rest
0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups
A)
40’ rounds for quality
10 Box Jumps, try to land silently
5 Ring MU’s
5 10-30sec L-sit or tuck hold (off boxes)
10 Pushups
5 Legless Rope/ Climb from floor
5 Wall Climb
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 Front Squat- Kang Squat
A)
E2,5M x6
3 Hang Snatch, target medium- hvy weight
E2,5M x3
3 Snatch Pull, target heavy weight
Compare these to 11.07.
B)
E3Mx 4
10 Front Squat, target 10RM
rest
WU)
0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups
5:00-10:00 KB Clean+ Thruster- KB Single leg deadlift
A)
5 Rounds
20 Calorie Row
20 KB Clean and Thruster
20 KB Single Leg Deadlift
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press behind neck
5:00- 10:00 3 position clean- Kang Squat
A)
5 min prep and wu
E3Mx 6
3 Hang Clean @4RM (09.07.)
B)
AMRAP8
6 Burpee
9 Abmat Situps
12 Air Squats
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck
5:00- 10:00 Bent Row- Push Press
A)
E3Mx6
Power Jerk
Build to 5RM, compare to 27.06.
B)
4 rounds
8- 10 OHS @previous 12RM
8- 10 Pendlay Row @same bar
Compare to 14.07.
rest
Open gym (avaimella)
RÄSTI
Open gym (avaimella)
RÄSTI
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press behind neck
5:00- 10:00 3 position clean- Kang Squat
A)
5 min prep and wu
E3Mx 6
5 Power Clean, target 5RM
Compare to 30.06.
B)
AMRAP5
1 Cluster @45/30
“Dirty Thirty”
For Time
30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings @24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 25/15
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double-Unders
0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups
A)
40’ rounds for quality
3 Skin the cat
5 Pullups (different grips)
3 10-30sec L-sit or tuck hold (off boxes)
3 Legless Rope/ Climb from floor
5 Wall Climb
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 3 position snatches
A)
E2,5M x4
from the rig
2 Snatch Balance+ 1 OHS, target heavy set
E2,5M x5
3 Hang Snatch, target medium weight
Compare these to 6.7.
B)
E3Mx 4
Barbell Lunge Walk, front rack
target mx weight for 10 total steps
rest
WU 10’ rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck
5:00- 10:00 Bent Row- Push Press
A)
E3M x6
4 Power Jerk @previous 5RM
B)
4 rounds
8- 10 OHS @previous 12RM
8- 10 Pendlay Row @same bar
WU 10’
0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups
A)
40’ rounds for quality
3 Skin the cat
5 Pullups (different grips)
3 10-30sec L-sit or tuck hold (off boxes)
3 Legless Rope/ Climb from floor
5 Wall Climb
400m run
rest
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 Front Squat- Kang Squat
A)
E2,5M x6
3 Hang Snatch, target medium- hvy weight
E2,5M x3
3 Snatch Pull, target heavy weight
Compare these to 25.6.
B)
E3Mx 4
10 Front Squat, target 10RM
WU
No need, just go and keep moving
A)
Three 4’ rounds, 3’ work 1’ rest per station
1) Row @avg test speed -2sec
2) Alternate 15 abmat sit ups and 15 kbs’s
3) Tire Flipping time
4) Alternate 15 pushups and 15 ring rows