Warm Up
2 rounds
240m light run
12 alt leg rdl with body weight
12 reverse lunges + twits
:12 flutter kicks
8 wb squats + 6 wall ball shots
6-8 box jump, step down

Metcon "Modified Kelly"
5 rounds for time
400m run (scale to 240m)
15-20 wall ball shots
15-20 box jump, step down

Tämä on tarkoitus tehdä tasaisen reippaalla tahdilla ja pallon heitot
pätkiä 2-3 osaan jotta juoksu ei kärsi liikaa, joten tauota sopivasti.
Time target 20-25 minutes, cap 30 minutes.

“Celiz”

For time:
1 mile run
75 hand release push ups
75 air squats
1 mile run
75 sit ups
75 box jumps (24/20”)

4 rounds for reps
1min wall ball 20/14
1min rest
1min toes to bar
1min rest
1min double under
1min rest

4 rounds for time
10 ring dips
10 pull ups
10 back squats 90kg/60kg

A1) Floor press 3x5x70%
A2) ring dip 3x8
A3) Dumbbell lateral raises 3x10
No rest between sets

FRONT SQUAT 3/5

4 reps
15s rest
4 reps

-rest 90s

3 rep
15s rest
3 rep

-rest 90s

2 rep
15s rest
2 rep

-rest 90

1 rep
15s rest
1 rep

RX
EMOM x 8 MINUTES
3-5 Strict Chest to Bars

SCALED
EMOM x 8 MINUTES
4-6 Partner Assisted Pull-Ups
(Week 2 of 9 Gymnastics Cycle)

Lämmittelyä 800m + venyttelyt

12 Minuuttia, tavoite vauhdin päälle 7 - 10 sek. / per kierros.

Loppuverkka 800m

For time with a partner:
1000-m row
400-m weighted front carry
100 sit-ups
400-m weighted front carry
1000-m row
– Use a pair of DBs, KBs or a a sandbag held on the front side of the body for each carry.

A1) Shoulder press 3x5x70% (of shoulder press)
A2) push press 3x8x70% (of shoulder press 1RM)
A3) push ups 3x10