CONDITIONING

E3MOM x5

20m D-ball/Sandbag/yoke carry
7 D-ball/Sandbag ground to shoulder
7 Burpee over D-ball/sandbag (lateral)

RPE 4

This is interval work, push it hard! Choose the loading to fit your fitness level.

Target: all reps unbroken

Optional Accessory
STRENGTH

50 Lateral Raises
50 Barbell Curls

RPE 3-4
Feel the Pump!

"Wreck Yourself"
Teams of 3, for time:
800m Wreckbag Run
6 Rope Climbs, 20 Squat Cleans
800m Wreckbag Run
9 Rope Climbs, 35 Squat Cleans
800m Wreckbag Run
12 Rope Climbs, 50 Squat Cleans

Barbell - 135/95
Rope - 15'
Team runs together with a single Wreckbag weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.

Optional Accessory

STRENGTH

2-3 rounds, rest as needed

1) 5+5m Banded Lateral Walk
2) 15-30sec GHD Hip Extension Hold

Warm up(0:00-10:00)
:30 knuckle draggers
:30 down dog w/foot pedal

:30 dive bombers
:30 plyo

:30 walkout
:30 high knees

Mobility(10:00-15:00)
1:00 min child's pose
1:00 min front rack stretch

Fittrain(16)
Amrap 16
800m run for time
then amrap the following in time remaining:
3 cleans 105/75-challenge up-155/95
6 wallballs 16/12-challenge up-20/14
3 pull ups-challenge up-muscle ups

Opt(12)
5x1 clean + front squat plex
1600m walk/run
tabata row
3x1 deadlift

Finisher
30 w-raise
60 hip raise
1:00 min shoulder distraction
1:00 min samson stretch

For time:

50 HSPU
75 Du´s
50 C2B
75 du´s
50 TTB
75 Du´s
15 Bar MU

Sitten alkaakin lepo viikko. Salin ohjelmointia ja hierontaa :)

AMRAP 15

8 Ring MU
8 Power Clean 100/70kg
Run 200m

lepää 15 min

Skill:
- kipping t2b
- kipping pull up

AMRAP 12:
2 Rope Climbs
20 Barbell Rows @42.5/30kg
200 Meter Run / 250m Row / 250m Skierg /
goal: 3+ rounds

For Time:

400m Run
21 DB Snatch 22,5/15kg
21 T2B
21 DB Over Burpee

400m Run
15 DB Snatch
15 T2B
15 DB Over Burpee

400m Run
9 DB Snatch
9 T2B
9 DB Over Burpee

Timecap: 25min