Warm-Up:

8min AMRAP for Quality:
10cal Machine (any)
10 KB Deadlift
10 KBS
5 Goblet Squat
5 V-Up

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WOD

EMOM x20
1) 10-20cal Machine
2) 5 Power Clean

Harjoituksen tavoite ja muu ohjeistus oheista videosta:

Warm-Up
3 rounds:
10 Deadlift
10 Press
10 Front Squat
10 Shoulder Taps

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WOD
10min AMRAP:
7 Thruster
7 Up&Down
7 KBS

Loadings:
Rxd: 40/30kg and 24/16kg
Fitness: 30/25kg and 16/12kg

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CORE
2-4 rounds, go by feel: 10 Plate Sit-Up + 20 Russian Twist

Tarkempi ohjeistus päivän reeniin oheisesta videosta:

Warm up: ~10-12min
3rounds
1min machine
8+8 DB suitcaise deadlift
8+8 DB row
8 DB snatch
*
For time: 4 rounds (Fitness)
10 pull up / (jumping pull-up)
10 DB snatch @22,5/15kg
20 box jump / (step up)

Target under 8min / Time cap 12min
*
Accessory
3rounds:
20 hollow rock
20 banded pull apart

Tarkempi ohjeistus päivän reeniin oheisesta videosta:

Warm-Up:
For quality Amrap 10min
6-8 barbell good morning
6-8 kangaroo squat
6-8 curtsy lunge
10-20 banded march

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WOD:

Back squat 4x8 (2-3 reps in tank, rest 2-3min between sets)

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Accessory:

EMOM x8
1) 10-16 curtsy lunge (5+5, 6+6 etc..)
2) 30-50s plank hold

Warm-Up:
3rounds:
1min machine
6-8 reverse grip press
6-8 push press
6-8 up&down

STRENGTH:

Strict Press 4x8 (1-3reps in tank)
Rest 1-2min between sets

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WOD:

AMRAP 15min:

12/10cal Machine
8 Shoulder to Overhead @50/35kg (fitness 40/30kg)
6 Bar over Burpee

WARM UP:
5min monostructural (5x45sec steady pace/15s fast )
then 2-4 rounds:
5-7 reps every movement:
1) snatch grip deadlift
2) snatch pull
3) snatch balance
4) power snatch

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WOD
Power snatch EMOM x 20
5min x 5 power snatch
5min x 3 power snatch
5min x1 power snatch
5min x 5 power snatch

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Optional accessory workout:

3x 1min machine sprint, 1min rest

WARM UP:
AMRAP 10
20-40 DU/SU (reps or seconds practice)
7 kb deadliftt
7 kbs
7 goblet squat
2+2 perfect stretch

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WOD
For time:
cash in: 100 DU/SU
then:
60 KBS@24/16kg
40 KB reverse lunge (20+20)
30 KBS
20 reverse lunge (10+10)
20 KBS
10 reverse lunge (5+5)
cash out 100 DU/SU

Target sub 12min. Time cap 16min.

WARM UP:
5min monostructural (5x45 steady pace/15s )
then 2-4 rounds:
5-7 reps every movement:
1) clean pull
2) hang power clean
3) power clean

4) box jump

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WEIGHTLIFTING
EMOM x 10, 2 power clean ( build heavyish, 5-10kg in tank)

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WOD
For time:
3rounds: 500m ski, or row, or 1000m c2bike
10 power clean @60/40kg (fitness 40/30kg)

Target under 8min, Time cap 10min

WARM UP:
AMRAP 10min:
7 medball deadlift
7 wallball
7 kip swing
7 sit-up or v-up

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WOD
EMOM x 30
1) monostructural
2)10-15 wallball
3) 5-10 ttb or 10-15 sit up

WARM UP
3rounds:
1min machine
8+8 Db suitcaise deadlift
8+8 Db row
8+8 Db press

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STRENGTH
4 set, alternate between A&B
A: 3-10+ strict pull up/ low bar pull up
B: 3-10+ push up

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WOD
AMRAP 10min
2-4-6-8-10-12...
pull-up ( or jumping pull-up)
push-up (or elevated push-up)
box jump (or box step-up)