• @ 0:00 Min Running Clock:
Burpees 75 reps
@ 5:00 Min Running Clock:
MB Wall Ball (9/6Kg) 75 reps
@ 10:00 Min Running Clock:
One-Arm KB Clean & Jerk (24/16Kg) 50 reps (alternating arm every 5 reps)
@ 15:00 Min Running Clock:
Plyo Box Jump Overs (60/50 cm) 50 reps
@ 20:00 Min Running Clock:
BB Shoulder to Overhead (70/45Kg) 25 reps
@ 25:00 Min Running Clock:
Ring Muscle Ups 25/20 reps
@ 30:00 Timecap

Tieni il conto del numero di reps x esercizio che riesci a completare nei 5 minuti. Anche se non completi il numero prestabilito di reps prosegui all’esercizio successivo e così via ogni volta anche se termina il tempo.

Strength: back squat 5x3@85%

Wod: for time
60 cal row
50 wall ball@9/6
40 DBsnatch@22.5/15
30 BJO@24/20"
20 DUs
10 C2B

Strength: build upto 85% of your 1rm then perform 3 reps every 90 secs for 5rds

Wod: a chance to test out your speed work, transition from each movement fast and aim to move unbroken through each section.

Tempaus lähtö 5 - 7 cm korokkeelta 5 x 3-2 60 - 80 %

For Time

Reps: 21-15-9

• Movements: Dumbbell Snatch + Burpee

Dumbbell Weight: Men: 22,5 kg & Women: 15 kg

Burpee hypätään tasajalkaa käsipainon yli <3 , lisäksi burpeissa jalat on osuttava maahan yhtä aikaa, ilman askelluksia yms.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 swing kicks per
20 side lunge
20 mclimbers

Metcon/*Rx(20)
800m run
40 wallballs 16/12-*20/14
400m run
40 mbsu 16/12-*20/14
200m mb run
40 mb front squat 16/12-*20/14

gym goat/conductors club movements (8)

Finisher
2 min samson stretch
30 w raise
60 tucks

Wod: 40 min Emom
1:10 AKBS24/16 +4 BBJO@24/20"
2: 3 c2b + 3 t2b + 10 DUs
3: 10 TNG C&J**
4: rest

Wod: start on minute 1 perform work set then rest until next minute and move onto minute 2.
For the C&J **you choose your own weight , but if you drop the bar at any point during the rounds there is a 5 Burpee penalty.

1a) Trap 3 Raises: 3 x 12-15 ea. Rest 30s.
1b) Reverse Barbell Curls: 3 x 10-12. Rest 30s. @3030 Tempo.

MIN 1: Double under's tai singlet 40s.
MIN 2: Overhead squat 40s. (keppi/tanko/kevyt paino)
MIN 3: Hollow rock 30s.
MIN 4: Farmer's walk 40s.
MIN 5: Row/Bike 40s.

-Tasainen tahti & rento vauhti

Strength: 5x3 Snatch

Wod: For time
50 Burpees
40 wall ball
30 Burpees
20 wall ball
100 DUs

Strength: build upto 80% of your 1rm Snatch then perform 3 reps every 90 seconds for 5 rounds

Wod: don't start to fast find a consistent pace on Burpees and aim for sets of 20 reps on wall ball. The DUs will be challenging after Burpees/wall balls so try to be efficient and not waste energy

Sled push: 6 x 20s.
Rest 90s-2:00.

• Add weight each set.
• Alternate Scaling 6 x 30s High Effort Bike or Row. Rest 60s.