Start up
stretch 4 mins

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

3rds
8-12 rkbs
8-12 db pp
8 back extension

Power(16) choose one
sumo deadlift 5x1
bench or strict 5x3 80-90% of one rm(max reps last set)
front squat 5x1 w/2 sec pause at the bottom

Fitcamp
5rds
20 step ups
20 db pp
20 squats
20 jax

Finisher
1 min sit up test
Stretch

Metcon
emom 12
even- max rep burpees in 35 secs
odd- 10 ttb or 12 toe to pole
score=burpee reps

then after emom choose one:
800m run/1000m row/60 cal airdyne for time

Metcon-comp(15)
prog/digression 1-10/10-1/1-10
chest to bar
burpee to two
du's x3

Finisher
90 sec six inch hold
20 scap pu
20 cuff iso per
1 min couch stretch

A.
Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 100′ each arm
Goblet Squat x 3-5 reps @ 3311

B.
In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 100 meters

C.
Optional Finisher
For time:
500 Meter Row

Start up
stretch 4 mins
choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax

3rds(8)
8-12 oh walking lunge
3-6 strict pull ups
6-8 ghdsu

goat work- double unders(5)

power(13)
work up to 10rm back squat(refer to last weeks numbers)

Metcon(15)
60 burpees to two
otm 5 front squat 105/75

Metcon-comp(15)
30 burpee bar muscle up
otm 3 ft squat 165/115

*otm-on every minute, you will stop and do your front squats until you have completed your burpees/bbmu. The wod is over once you've completed your designated number of burpees or bbmu.

Finisher(8)
40 dbl crunch leg ext
barbell quad smash(3)
chest opener 1min per

#Strength
3 x 3 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90% of:

• BB deadlift

Wod suoritetaan pareittain tai kolmen hengen ryhmissä.

60 boxihyppyä/ askellusta
- kyykkypito seinällä / ilman

10 punnerrusta

60 wallball
- käsilläseisonta seinää vasten/ lankkupito

10 punnerrusta

60 burbeeta
- leuanveto/ rengassoutu/ roikunta

10 punnerrusta

150m (10x räkkien väli) 2x painava kb
- kahvakuulaheilautus

10 punnerrusta

Jaa toistot kaverin kanssa miten haluat, toinen tekee taukoliikettä!

Start up
Stretch(4)
Choose your cardio: 2 mins of single/double unders, airdyne, 400m run, 500m row.

3rds
8-12 rkbs
8-12 db pp
8 back extension

high hang clean 3x2(6)
work up to heavy clean(6)
work up to heavy jerk(6)

Fitcamp
Amrap 15
5 jump squats
10 mb sit ups
20 mclimbers

Metcon
Amrap 12
6 cleans 105/75
9 burpee box jumps/su 24/20
12 cal row, 12 cal airdyne, 200m run(choose)

Metcon-comp
Amrap 12
800m for time then
Amrap the following in the remainder of time:
3 hang squat clean 155/105
5 hspu

Finisher
60 temp tantrum
1 min ham stretch per
1 min hip opener per
1 min sh distraction per

Start up(10)
agility (5)
pvc warm up(5)

Skill
high hang clean 3x2(7)
jerk skill-drive dip(7)

Complex(12) work up
clean and jerk+hang clean and jerk

Fit Camp
5rds
15 kbs
15 rope slam
15 hrpu
15 sit ups

Metcon
Amrap 12
3 cleans 95/65
3 toe to bar
3 jerks 95/65
3 pull ups

Metcon-comp
Amrap 12
3 cleans 165/110
3 chest to bar pull up
3 hspu

Finisher
60 alt leg raise
20 w raise
20 band pull apart
20 sec mod y iso hold per

Start up(10)
active
pvc work

high hang snatch 3x2 (6)
power snatch 3x1 (6)
squat sn-work up(10)

Fit Camp
400m run
40 rev burpee
30 walkouts
20 step ups
10 manmakers
400m run

Metcon
15-15-15
hang snatch 75/55
box jump/step ups 24/20
400m run after each round

Metcon-comp
3rds
3 snatch 145/105
6 ring muscle ups
12 box jump overs 24/20
500m row

Finisher
50 bfsu
1 min shoulder distraction
1 min hip opener

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

B.
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

A.
Four sets of:
Bench Press x 6-8 reps @ 2011
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B.
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings
20 Push-Ups