9 x 30s on 30s. off

max cal assault bike

Deload week

Accessory
4 rounds 30s work / 30s rest
1. Push-up
2. Jumping lunges (alt.)

Reverse Crunch + Deadbug: 4 x 8-10 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Deload week

A) 3 rounds for quality
15 hip thrust
20 back rack reverse lunge (alt.)
15 double KB/DB deadlift
10/side weighted step-up

B) Lower body foam rolling / stretching

3rounds

10 ring row
15 banded pull apart
15 banded bicep curl

10 rounds:

7 C2B
3 Devils press (2x22.5/15kg)
25 DU's

(Time cap: 20min.)

Warm Up
Cadre Lead

HERO WOD
Kabul 13
For Time (26min time cap)
31 Jump over Bell (KB/DB)
25 Pull Ups or Band pulls
23 Push Ups
23 Goblet Squats (KB/DB)
23 Sit ups or Tuck crunches or V ups
22 Kettlebell swings
22 Air squats
22 Toes to bar, or Toes to Bell
20 Front squat (DB/KB)
20 Reverse lunge, can add weight
20 Ground to overhead, single DB
20 Burpees
20 Shoulder presses, double DB or KB

Cool Down
Walk as needed to return to normal then PRT

Background: This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.
The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.
The soldiers who sacrificed their lives were:– Dylan Merola – 20– Daegan William-Tyeler Page – 23– Humberto Sanchez – 22– Johanny Rosario – 25– Nicole Gee – 23– Hunter Lopez – 22– Taylor Hoover – 31– Ryan Knauss – 23– David Lee Espinoza – 20– Rylee McCollum – 20– Jared Schmitz – 20– Kareem Nikoui – 20– Max Soviak – 22

Askelkyykky 100 toistoa
-vuorojaloin 50 / jalka
-koko setti yhteen putkeen

Kyykky x10
-aloita tangolla ja tee kymmenen toistoa
-lisää joka sarjaan: naiset 5kg, miehet 10kg
-palautukset 1min, katsotaan miten pitkälle pääset :)

Karhunkävely 6 kierrosta (3 etu, 3 taka)

Vauhtipunnerrus 50% x amrap

Jännehypyt x 25

210924

🔥WOW🔥

AFAP - TC 20'

200m Run
14 Power Clean 50/35
200m Run
12 Power Clean 60/40
200m Run
10 Power Clean 70/50
200m Run
8 Power Clean 80/60
200m Run
6 Power Clean 90/70
200m Run
4 Power Clean 100/75

Cerramos la semana con un buen WOW que pondrá a prueba nuestro ritmo y nuestra capacidad de mover cargas pesadas en fatiga.

Será clave la correcta selección de los pesos por el atleta y partir inteligentemente cada serie para mantenerse en movimiento y no llegar al punto en que no podamos levantar la barra, el secreto será regular en la corrida para llegar al box y dejar todo en esos power clean.

Gente, mañana con toda, NOS VEMOS EN EL BOX!

KEVENNETTY HUOLTOVIIKKO

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:

5 + 5 THORACIC ROTATION SQUAT

30 sec HANDSTAND HOLD

5 + 5 SIDE PLANK ROTATION

5 + 5 HIP AIRPLANE

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JERK GRIP
3[3+1]+3+3 Front Rack Elbow Rotation + Strict Press + Push Press

3 Stepping Split Jerk molemmat puolet

3+3 Stepping Split Jerk (Standing On Toes + BB On The Nose) + Split Jerk molemmat puolet

3[1+1+1] Split Jerk + Jerk From Split + Split OH

2+2+2 Tall Squat Jerk (Standing On Toes + BB On The Nose) + Pause (dip) Power Jerk + Power Jerk

2+2+2+2 Front Squat + Sotts Press + Push Press + Squat Jerk

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STRICT PRESS + PUSH PRESS
2+2@42%, 2+2@46%, 2+2@51% 2+2@53%, 2+2@55% ty-% pal 2min

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POWER SNATCH + SNATCH
3x1[1+2]@nousu 50% pal 2min

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POWER CLEAN + CLEAN + SPLIT JERK
3x1[1+2+2]@nousu 55% ty-% pal 2min

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FRONT SQUAT
3@50%, 3@70%, 2x3@80% pal 2min

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CLEAN PULL till Power Position + CLEAN HIGH PULL (full foot) + TRAP PULL
3x1[6+6+3]@50-70% ty-% pal 2min

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KEHONHUOLTOA 20-30min