Category: Uncategorized

Gymnastics skills & strength

EMOM15
1. Hollow Lat push downs
2. Slider plank drag walk
3. Single leg box / plate stack jumps
4. Ring kip swings
5. Kick to wall HS hold / Free HS Hold

Strength circuit

Every 90 sec x 12

1. 8 Deadlifts
2. 8-12 Double DB Seated shoulder press
3. 8-12 Double DB bent over row
4. 10-20 Hanging flutter kicks

Weightlifting

5 x 3-position squat cleans @60% from 1 rm clean
high hang, low hang, floor
Every 2 minutes

Odd object conditioning

16 x 45 sec on 30 sec off

1. Sled push
2. Row
3. D-Ball Cleans
4. Bike
5. Sled pull
6. Ski
7. Double KB front rack Carry
8. Rest

Rest / Open Gym

Rest / Open Gym

Strict Pull Ups & Strict HSPU

3 rounds
Every 2 minutes
A) Strict Pull ups
B) Strict HSPU

Level1
A) 5-10 x Banded / Low Bar Pull Ups
B) 5-10 x Box HSPU

Level2
A) 5-10 x Bodyweight Pull Ups
B) 5-10 x Strict HSPU (Max 1 abmat)

Level3
A) 3 x Weighted Pull Ups
B) 3 x Deficit Strict HSPU

Conditioning

AMRAP20
in teams of 2

7 T2B (SC: Hanging knee raises)
7 Thrusters
7 Bar over Burpees

400 m run

RX 42,5/30kg
SC 30/20kg

Toinen aloittaa amrapista ja toinen juoksusta, amrapia mennään niin pitkälle kuin ehtii parin juostessa. Tekijä vaihtuu juoksun perusteella ja jatketaan aina siitä mihin toinen amrapissa jäi.

Power Snatch

5 x 2 @75-80%
Every 2 minutes

Snatch Pulls

3 x Every 2 minutes
1 Snatch Pulls from the floor + 2 Hang Snatch Pulls @100-110% 1RM snatch

Rest / Open Gym

Rest / Open Gym

Jyystö 110424

Warm-up:

EMOM 12
1: Row 45sec
2: 5 KB DL + 5 KBS + 5 goblet squat 20/16kg
3: 8+8 reverse lunge
4: 6+6 SA hang DB C&J @ 12,5/10kg
5: Run 45sec
6: Rest

Conditioning:

Every 8min x 4

Set 1:
500/400m row
12 KB DL 32/24kg
9 KB swing
6 KB goblet squat
500/400m row

Set 2:
400m run
6+6 SA hang DB C&J 17,5kg/12,5kg
10 DB reverse lunge alt.
5 burpee over DB
400m run

Skill work

Level1
EMOM15
1) HS / Headstand hold
2) Box assisted kipping pull ups
3) 10-20 Plank shoulder taps
4) DU practise
5) Rest

Level2
EMOM15
1) Kipping HSPU
2) Box assisted BMU
3) 10-20 HS shoulder taps
4) DU / Crossovers
5) Rest

Level3
EMOM15
1) Deficit kipping HSPU
2) BMU / RMU
3) HS Walk with obstacles
4) DU / Crossovers
5) Rest

Conditioning

AMRAP12
2-4-6-8-10…
Wall Ball
KB Swing
Box Jumps

RX:
20/14lbs
24/16kg

SC
14/10lbs
20/12kg

Split Jerk

5 x 3 @65-70%
Every 2 minutes

Conditioning

EMOM20 (RX)
1. 18/14 Cal Row
2. 60m Sled Push @80/60kg
3. 16/12 Cal Echo Bike
4. 3 Shuttle Run (1 =20+20m)
5. Rest

EMOM20 (SC)
1. 14/10 Cal Row
2. 40m Sled Push @60/40kg
3. 12/8 Cal Echo Bike
4. 2 Shuttle Run (1 =20+20m)
5. Rest

Power Clean

5 x 2 @75-80%
Every 2 minutes

Back Squats

1 x 10 reps @add 2,5-5kg to last week
3 x 5 reps @keep the same weight, should feel easyish after the ten rep set
Sets every 3 minutes

Accessories

3 rounds as a superset
8 Back Rack reverse lunges (alternating)
8 Broad Jumps

Rest / Open Gym

Rest / Open Gym