Basic Endurance 50

Row 7 Minutes
20 Push Ups
30 Sit Ups
40 Air Squat
Bike 7 Minutes
15 Barbell / Ring Row
20 KB Swing
25 Fluters Kick

E2MOM x8: alternate between a & b
a) 15-25 cal row
b) 10-20 bar over burpee

Target: work 60-90s per interval

2) Partner Wod YGIG
10 rounds for time
5 deadlifts 100kg/70kg
14 push ups
22 double unders
400m row

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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6x every 2 min @75% of 1rm

2 hang Snatch + 2 Overhead Squats

2 Wall walks. Alotusteippi open standardilla n.140cm
5+5 Windmill
2-3 Leuat + active hang
5+5+5 Wall squat

Mitä teit?

Warm Up
3 rounds
1:00 rowing
5 burpee pull ups
30 weight supported flutter kicks (ota 5-10kglevypaino, suorille käsin kohti kattoa. olet siis hollow bodyssa ja siitä potkut
20 lunges

Metcon (Row Program week 2)
2000m row @1-2 sec fasters than 5km pr pace
rest 1.5min
3x500m @1-2 sec faster than 2km pr pace eli n. 9-10 sek kovemmalla keskivauhdilla mitä 5km pace on.
rest 45s bwn sets
tää on työläs pätkä!

Accessory Work
3x10/10 back rack reverse lunges @moderate weight, not max. keep quality
3x15/15 seated db press @7.5-10/12.5-15kg
3x20 alt leg v-ups/20 heels overs/30 Flutter Kicks
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

Deadlift
2x8 62-68%
2x5 68-74%
2x3 75-80%

Warm Up
40/30 cal row + 40/30 cal assault bike
then 3 rounds 50 single unders or 25 double unders + 10 goblet squat
then prep for toes to bars and sandbag cleans/power cleans

Metcon
EMOM 36
1) 14/11 cal row or masters 13/10
2) 10-15 toes to bars
3) 14/11 cal assault bike or masters 12/10
4) 4 sandbag cleans @45/68kg

Accessory Work
3x10/10 curtsy lunges @single arm front rack , add weight each round, from light to moderate.
3x12 bent over barbell row @moderate heavyish
3 x 1:00 front plank + 30/30 side plank dips
rest as needed

Cool down
2-3 min light row, vastus 1-3

Every 2:00 for 6 sets:
5-10 unbroken handstand push-ups
– Each set of handstand push-ups must be unbroken.
-strict/kipping/box