For total Load

5 sets of 4

Score : Enter loading for all 5 sets.

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio

Warm Up
2 rounds
16/20 cal easy air bike
10m death march walk with light db's
10m inch worm with push ups
10 barbell good mornings
5 burpee pull ups

Start to climb for deadlift weights and work on your strenght!

Strenght
Deadlift 8/8/6/6reps @60-75% of 1rm
rest 2-3 min

Bench Press 8/8/6/6 reps @60-75% of 1rm
rest 2-3 min

kiipeä +2.5-7.5kg nousuilla ylöspäin, niin et jää 2-3 toistoa varaa. Tee liike kontrolloiduisti ja puhtaasti molemmissa liikkeissä. Vika sarja isommalla painoilla kuin viime viikolla.

Accessory Work
2 rounds of qiant set :
6-12 Deficit push ups (20/10kg plates)
6-12 strict chin ups
6-12 ring or normal push ups
12 hardened ring row / ring rows
rest 2-3 min

Metcon Prep:
2 rounds
1:30 light jog/light run/ mod run
10 step back lunge + torso rotation
10m tin soldier walk
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
1.6 - 2.4 km @ moderate/fast pace (tahti jolla lähtisit juokseen 5 km aikaa vastaan)

rest 3 min , recovery bike erg/spinning bike / air bike for 3 min and then 2 min rest before hitting next part :

2 sets:
200m at fast pace, 1min rest/walk
400m at moderate/fast pace, 1 min rest/walk
200m at fast pace, 1min rest/walk

Kokonaisuus siis 3.2-4 km juoksua moderate / fast pace tyylisesti. tarkoittaa siis karkeesti 70-85% ja tuntuu samalta kuin viime viikolla abouttia.

Cool down
2-3 min light cardio
3-5 inch worm slowly
8-10 hip bridges with pause
1 min nivusten venytys istuen

4 sets of Front Squat
Set 1: 4 @75%
Sets 2-4: 4 @80%
- Rest 2min btw sets

7 sets of:
2 Power Cleans + 1 Squat Clean
- Start at 65% 1RM of your limiting limiting lift and build over the 7 rounds.
- Rest 2min btw sets

Rope climb practice
*
EMOM x 32
1) monostructural
2) 1-3 rope climb
3) monostructural
4) 20-40s D-ball / sandbag hold

AMRAP 4 x 3

27/21 Calories Row
21 Power Clean
15 Burpee Box Jump Overs 24"/20"

Rest 4 minutes between Amrap`s

1. AMRAP BB 60/42,5kg
2. AMRAP BB 52,5/37,5kg
3. AMRAP BB 42,5/30kg

Maanantai
Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
4 single arm db devils press
12 walking lunges
6 push ups + :20-30s HS Hold
6 scap pull ups + 6 kipping knee raises
then
2-4 reps of WOD Movements 3 times before starting wod (increase load step by step)

WOD

3 rounds for time
4 double db devils press
8 Double db front rack walking lunges (can be on back rack)
12 kipping hspu
16 toes to bars

Weights 2x12.5-15/17.5-22.5kg's (scale the weight good for you) goal is to be able go straight after devils press to unbroken set of box step overs. this will be more challenging
it may look.

Weightlifting
4-5 sets
Power snatch + Snatch balance + Overhead squat @ build up, go every1.5-2 min. use from 30-60% of 1rm snatch
7-8 sets of :
Hang snatch (above the knee) + Snatch – 1+1 @ 70-90%1RM snatch , go every 1-1.5 min for new set.
Ota molemmat nostoista kyykkyyn tai niin alas kuin onnistuu liikkuvuuden puittessa (raaka tempaus siis mahd. suurella alle menolla mut niin et asento säilyy)

Strenght
Pause Back Squat
4x3 reps @80-90% of last week heavy 5 rep set.
Pysäytä 2 sek kyykyn ala-asennossa ennen ylöstuloa. Purista napakasti ylös kyykystä. Pidä paine ja pakka kasassa.
lepo 2-3 min sarjan välissä.

Skill
Practise Double unders / or HS walking for 10-15 minutes. You can make some u-turns with walking or do free hs hold practises, walk some distance or even mix it like 20-30 du's + 10m hs walk x 5 times.
but dont make this too "hard" only like cool down feeling or so.

Cool down
2-3 min light cardio
1 min prayer pose strech
1+1 min piriformis strech
1+1 min banded bully strech

5 rounds of
1 min x Plank
15 x V-Up

Wod x @24/16
Amrap 10’
2-4-6-8-10..
Deadlift
Russian Swing
-REST: 3 mins-
Amrap 10’
2-4-6-8-10..
Sumo Deadlift High Pull
Goblet Squat

3 Rounds :

2:00 Echo Bike
10 Stiff legged Sit Ups
5 Strict Pull Ups
10 Air Squat