A) Bodybuilding

3-4 Rounds for quality & min rest of:
30 Banded pull-aparts
20 Wallsquats
10 Aussie pull-ups with stop at the top.

B1) Conditioning

10 rounds of 5 sets of ”Curtis P” complexes.

Curtis P complex:
Power clean
Ft. rack lunge, left
Ft. rack lunge, right
Push press

All sets must be unbroken. Use light to moderate weight. Rest 1-2min between sets.

B2) Accessory

2-3 rounds of:
5+5 Sotts press with DB - light
5+5 Windmills with 10s stop at bottom
10-20 GHD sit-ups
10-20 GHD back extensions.

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40min easy run/jog @60-70% of HRmax

Harjoituksen tarkoituksena on kehittää peruskuntoa juoksuun. Tavoitteena on juosta yhtäjaksoisesti 40 minuuttia matalilla sykkeillä.

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WARM-UP:

2-3 rounds
20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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1-2-3-4-5-6-7-8-9-10 reps for time of:
- Chin-ups
- Sit-ups

1. 1-2 Rope climb
2. 5-15 HSPU
3. 40 DU
4. 12 T2ring

4x6 Strict Press
(increase the weight 0-5kg from last week)
1,5-2min REST between sets

Every 2 minute 4 rounds:
2 Split Jerk /70% of 1RM

4 x 3min AMRAP / A – B – A - B (2 rounds)
3 min ON – 2 min OFF

A) 6 DB Thrusters
6 Box overs
6 cal Row

B) 6 T2B
6 Burbee
6/8 cal Assault / Ski

EMOM 10

1 minute : 45 Double Unders
2 minute : 7 Chest To Bar

Cooper Test

mobility

A)
EMOM 15:00
Min 1: 30s Butterfly Sit-ups
Min 2: 30s Air Squats
Min 3: 30s KB Windmill (3 rounds on weaker side, 2 rounds on stronger)

B)
AMRAP 20:00
200M Run / ½ Stairs
20 Double Unders
:20 RKC Plank

• Goal: Smooth 70% pace throughout

Every 5 minutes (6 sets):

30 double unders
15 KB swings
450 m run

Rest the remaining time of the sets. Scale the number of DU’s up or down if needed.