Rest / Open Gym
Rest / Open Gym
Jyystö 280324
EMOM 10:
1) Row/ski 8-15cal
2) 1-2 rope climb
3min rest
EMOM 10:
1) Bike-erg/echo-bike 8-15cal
2) 7+7 KBS+WB (kb 24/16, wb 9/6)
3min rest
EMOM 10:
1) 30-60 DU/CO or 60-80 SU
2) 2-4 wallwalk
Category: Uncategorized
Gymnastics skill work
Level1
EMOM15
1) HS / Headstand hold
2) Kip swings
3) Plank shoulder taps
4) DU practise
5) Rest
Level2
EMOM15
1) Kipping HSPU
2) Banded Hip to bars
3) 10-20 HS shoulder taps
4) DU / Crossovers
5) Rest
Level3
EMOM15
1) Deficit kipping HSPU
2) BMU / RMU
3) HS Walk
4) DU / Crossovers
5) Rest
Conditioning
EMOM20 (RX)
1. 18/14 Cal Row
2. 10 Push Ups + 10 Box Jumps
3. 16/12 Cal Echo Bike
4. 10 Burpees + 10 Wall Balls @20/14lbs
5. Rest
EMOM20 (SC)
1. 14/10 Cal Row
2. 8 Box Push Ups + 8 Box Step Ups
3. 12/8 Cal Echo Bike
4. 8 Burpees + 8 Wall Balls @14/10lbs
5. Rest
Power Snatch
Every 90 sec x 10
OHS
4 x 5 OHS (2-3RIR)
Every 2,5 min
Accessories
9 x 30 sec on / 30 sec off
- Cuban press
- Reverse flies
- Hollow flies
Rest / Open Gym
Rest / Open Gym
Team work
in teams of 3
AMRAP35
7 T2B / Hanging knee raises
7 Front Squats (RX50/35kg, SC35/25kg)
7 Bar over Burpees
7 Cal Row
Run 400 m
Run – amrap – rest
One does the amrap, one runs, one rests
Tekijä vaihtuu juoksun perusteella.
Jatketaan siitä mihin kaveri jäi, tuloksena amrapin kiekat ja toistot.
Clean & Jerk work – A
5 x 3-position Power Clean
(High hang, Low hang, Floor)
Every 2 minutes
Clean & Jerk work – B
5 x 3 Split Jerk
Every 2 minutes
Accessories
12 x 40 sec on / 20 sec off
- Double DB Bench press
- Gorilla Row
- KB Deadbug
- Plank hip twists
Rest / Open Gym
Rest / Open Gym
Kaveri-jyystö 210324
Warm-up:
2 rounds: 40sec ON/20sec OFF
1) Echo-bike
2) Box step over
3) 3 kipping+1 burpee/2 ring row+1 burpee…
4) Air squat
Partner AMRAPs:
6x AMRAP4, 2min rest between
A)
4cal Echo-bike
4 burpee box step over
B)
5 pull-up/ring row
5 WB
C)
40m sled push 60/40kg
- YGIG, aloittava pari tekee liikkeen/liikkeet, sen jälkeen vaihto. Tavoitteena mahdollisimman monta kierrosta 4min aikana.
Back Squat
4 x 5 @65-70%
Every 3 minutes
Odd object work
3 rounds
30 sec on / 30 sec off
- Double KB OH Carry
- D-Ball Clean
- Double DB Box step over
- Sled Push
- Double KB farmers Carry
- Rest
Sweat sesh
Every 2 minutes x 16
1. 1 round of Cindy
-> Row the remaining time
-
15 KB swings + 10 Burpees
-> Shuttle run the remaining time -
10 Wall Balls + 15 V-ups
-> Bike the remaining time -
10 DB hang snatch + 10 Box Jumps
-> DU/SU the remaining time