Author: CFH

Double under progression

1 x max unbroken set*

followed by EMOM7
40-50% from the max unbroken set

*If you did thisany previous time you can use the unbroken set from there if you didn't get some many reps this time.

BMU / C2B / Pull-up progressions

Do one max effort unbroken set of the movement you choose.

After that 5 x 50% reps of the max effort every 1,5 minutes.

If you can't do bodyweight pull-ups yet, use the time for strength practicing pull-ups with a suitable scaling (the coach will give you options).

Gymnastics

3 rounds not for time
10 Lat push downs
10-20 Gymnastics swim
10+10 Kneeling pallof press

Basic conditioning & mobility

Every 4 min x 12 (48 min)

1. Bike / Row / Ski

2. "amrap" of
   5+5 rintarangan kierto takareisivenytyksessä
   5+5 rintarangan kierto askelkyykkyasennossa
   5+5 rintarangan kierto kyykyssä

3. Bike / Row / Ski

4. "amrap" of
   10 läpivienti kepillä
   10 hyvää huomenta kepillä
   10 läpivienti kepillä kyykyssä

5. Bike / Row / Ski

6. "amrap of"
   10 rapuvenytys
   10 kasakkakyykky
   10 selinmakuulta jalkojen vienti pään ylle ja sieltä rullaus takareisivenytykseen jalat avaten

Hiki

2 x AMRAP7 / 3 min rest between

RX:

A)
7 m handstand walk
14 KB snatch / alternating @24/16
14 Burpees

B)
7 HSPU
14 Wall Ball
14 / 10 Cal Row

Scaled:

A)
3 wall walks
14 KB snatch / alternating @16/8
14 Burpees

B)
7 Push ups
14 Wall Ball
14 / 10 Cal Row

Pumppi

3 rounds, not for time (but you must be done in 12 minutes)

10 DB bench press (Pick weight)
10 Horizontal row (bar or rings)
10 Bicep curls (bar or dumbbells)
10 Skull crushers

Double Under progression

1 x max unbroken set*

followed by EMOM6
40-50% from the max unbroken set

*If you did this last week you can use the unbroken set from there if you didn't get some many reps this time.

C&J, C&J, C&J…

EMOM5
1 muscle clean
1 power clean
1 push press
1 split jerk

Rest 3 minutes

EMOM10
1 power clean
1 split jerk

Born to run

3K run (three times around the building)

Timecap 25minutes.

Basic conditioning & Accessorries

Amrap40
– 2 min Row / Bike / Ski
– 10+10 single arm bent over row
– 20 banded face pulls
– 2 min Row / Bike / Ski
– 20 hollow rocks
– 20 arch rocks
– 2 min Row / Bike / Ski
– 20 bicep curls
– 20 banded tricep extensions

Easy pace. Talks and socialize with other while you're at it.

Made of 80% BS

6 x 3 Back squats

80% from the 1RM we did last week.

One set every 2,5 minutes.

This metcon came in like a wrecking ball

For time

RX:
9-6-3
– Squat clean (70/50)
– Burpee box jump over (30/24inch)

Scaled:
9-6-3
– Squat clean (42,5/30)
– Burpee box jump over (24/20inch)

TC: 7min

BMU / C2B / Pull-up progressions

Do one max effort unbroken set of the movement you choose.

After that 5 x 50% reps of the max effort every two minutes.

If you can't do bodyweight pull-ups yet, use the time for strength practicing pull-ups with a suitable scaling (the coach will give you options).

Metcon Delirium

In pairs – you go, i go
6 rounds for time (3 per athlete)

RX:
– 21/15 cal Row
– 15 T2B
– 9 Double DB hang clean & jerks @2 x 22,5/15kg

Scaled:
– 18/13 cal row
– 15 hanging knee raises
– 9 Double DB hang clean & jerks @2 x 15/10kg

TC:16 min

Snatch, snatch, snatch

EMOM5
– 1 muscle snatch
– 1 power snatch
– 1 squat snatch
Rest 2 minutes
EMOM5
– 1 power snatch
– 1 squat snatch
Rest 2 minutes
EMOM5
– 1 squat snatch

Take control

4 rounds for quality
1 paused OHS (10-20 sec in the bottom – stability practise)
15-30 sec Hollow Hold

Rest 1-2 minutes between rounds.

Basic conditioning

45 min / 9 x 5 min:
1. Row
2. Bike
3. Jog

SUPER EASY PACE!