Back Squat
4 x 2
Every 3 min
@85-95%
Accessories
Every 90 sec x 2 rounds (18min)
- 10 Weighted Box step up
- 10 Lunge Jumps
- 20-40 sec Double KB Front rack hold
- 10 Cossack Squat
- 10 Squat jumps
- 20-40 sec Double Plate pinch hold
Category: Uncategorized
Skill work
EMOM12
1. One set of Pull*
2. One set of Push*
3. Rest
*2RIR
Pull skill = RMU, BMU, C2B, Pull Up
Push skill = Strict HSPU, Kipping HSPU, Box HSPU
Conditioning
In teams of 3
AMRAP16
2 Wall Walk
8 KB Swings
28 DU's
500m row
RX @24/16 SC 20/12
SC DU's -> SU's
One does the amrap, one rows and one rests.
Accessories
EMOM6 (40 sec on / 20 sec off)
1. KB plank drag through
2. Lu-raises
3. Hollow flies
Squat Clean & Jerk
6 sets of Squat Cleans & Split Jerks E3MOM
sets 1-2
3 reps
sets 3-4
2 reps
sets 5-6
1 rep
Weights on the sets 70-80-90%
Conditioning
4 x 3 min on / 1 min off
- 400m run
-> rest of the time
3 Double DB Power clean
3 Double DB Front Squat
3 Double DB Push Jerk
RX: 2×22,5/15
SC 2 x15/10
- RX 40/30 Cal / SC 30/20 Cal erg of choice
-> rest of the time burpees
Rest / Open Gym
Rest / Open Gym
Jyystö 180524
3min work x 10 (2 rounds) , 2min rest between sets
1) C2-bike max distance
2) AMRAP: 15 DU+10 wb+5 burpee no jump
3) Echo-bike max cal's
4) AMRAP: 12 kb DL+9 kb Swing+6 kb goblet squat
5) Row max distance
Conditioning
2 x AMRAP15 / Rest 5
A)
Buy in 1000m Run
-> Rest of the time amrap of
8 Wall Ball
8 Box jump
8 T2B
B)
Buy in 1000m Row
-> Rest of the time amrap of
8 Erg over burpee
8 DB Snatch
8 Cal Row
Deadlift
4 x 2 dead stop deadlifts
One set every 3 min @ 80-90%
Power Clean
5 x 3-position power clean (hips, above the knee, floor)
One set every 3 min.
Tempo Split Jerk
5 x 2 Tempo Split Jerk
1 sec pause at the bottom of the dip and a 1 sec pause at the split..
One set every 3 min.
Core
3 rounds
20 sec on 20 sec off
- Side plank hip raise (R)
- Side plank hip raise (L)
- V-Ups / Tuck ups
- Hollow Hold
Rest / Open Gym
Rest / Open Gym
Back Squats
4 x 2 Back Squat @65-70%
One set every 2 min.
Conditioning
3 rounds of
1:30 on / 0:30 off
-
3-6 D-Ball Cleans
-> Rest of the time Ski / Bike Cals -
10-16 DB Lunges
-> Rest of the time burpee over DB -
10-16 KB Swings
-> Rest of the time row -
10-16 Pistol Squats
-> Rest of time line over burpee
Gymnastics skill & strength work
EMOM12
1. Lat Pull Down
2. HS hold
3. Kip Swings
4. High Box Jump
5. Hollow Hold
6. Gymnastics swim
Gymnastics skill & conditioning
EMOM18
1. Pull skill*
2. Erg of choice
3. Push skill*
4. Erg of choice
5. SU's / DU's
6. Erg of choice
Pull skill = RMU, BMU, C2B, Pull Up, Strict work
Push skill = Strict HSPU, Kipping HSPU, Box HSPU
Snatch Work – A
5 x 3-position Snatch (hips, above the knee, floor)
One set every 3 min.
Snatch work – B
4 x 3 Snatch Pull
One set every 2 min.
Accessories
EMOM12
1. 5+5 Single Arm OHS
2. 10 Gorilla Row
3. 10+10 Pallof Press
4. Rest