Jerk

Jerk 2x2 + 4x3

Samalla tyylillä kuin viime viikolla eli split tai push jerk. Jos et ole tehnyt, niin valitse toinen ja tee kaikki sarjat jommalla kummalla tyylillä.

Raskaat kakkoset, kolmosiin vähennä painoa ja keskity HYVÄÄN TEKNIIKKAAN!

5min Row/Airbike/Bike nose breathing only

Perfect Stretch video

Deadlift 5rm for the day in 15min
+
Partner WOD, split reps
60 Power snatch 35/25
60 Burpees
60 thrusters 35/25
60 Burpees
60 Power snatch 35/25

Gymnastics 10-15min video

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Banded Standing Hip Flow video + Gymnastics Shoulder Flow video

“Fortitude”

30 min EMOM
1)15/ 12 cal row
2) 15 burpee

*Skaalaus: 10 toistoa / minuutti TAI pidä koko ajan työaika 45 sec ON / 15 sec OFF

*Mikäli paljon porukkaa tunnilla, osa aloittaa soudusta, osa burpeista.

WARM-UP

3 rounds:
5 Burpee
3-5 Russian Push-Up video
10 Hollow Rock

Thoracic Flow video

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GYMNASTICS CIRCUIT

3-5 rounds for quality, rest as needed

1) 3-5 inch worm lowers with 5 sec. hold video

2) 5-10 “box” hspu with legs elevated (chair, bed, couch, table)

3) 30 sec. hollow hold

4) 5-10 handstand leans video

RPE 3+ to 4

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COOL DOWN

Gymnastics Shoulder Flow video and Perfect Stretch video

1.) Row (cal)
2.) DU's
3.) Bike (cal)
4.) Rest

• Go Hard, but sustainable pace.
• Work on max 50s.

Single Arm Farmer Carry: AMRAP 5 - 90ft - moderate weight.

Active Straight Leg Raises x 20 reps each side.

Tabata - 8 x 20s work/10s rest.
Rest 60s before moving to the next Tabata.

1) Air Squats
2) Hand Release Push-ups
3) Sumo Deadlift High Pull @ 24/16kg
4) Mountain Climbers
5) USA Swings @24/16kg

• Don't count reps, just do the work!

EMOM 8:00
ODD Minutes: 20-30s Hollow Hold or L-Sit
EVEN Minutes: 20-30s Handstand Hold

• Build from last week