Wendler program Back Squats (ADD +5KG compared to last time did this)
First count 90% of 1rm back squat
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
target on last set 5-10 reps.

Accessory work
3 sets
10+10 single leg deadlift @12.5-15/20-22.5kg db
10+10 windmill
10+10 banded trunk twist (standing, red/blue band on rig)
rest 1 min

3-position hang snatch (high hang, mid thigh, below knee)
3 sets @50-60%
3 sets @60-70%

Snatch Push Press + OHS + Snatch Balance
3+2+1 reps @70-80% of 1rm snatch x 3 sets
2+1+1 reps @85-90% of 1rm snatch x 2 sets
rest 1.5-2 min bwn

Metcon
Every 3 min for 24 minutes (8 sets)
30-50 double unders (cap 45s)
10 weighted box step overs with 12.5-15/20-22.5kg dumbbells
1-2 rope climbs

time target under 2 min on each set and its also time cap.
try to get double unders unbroken, cap at 45s.
we practised box step overs couple weeks ago so now is time to go for it again.
rope climb hit this with dedication after step over. you can also alternate bwn 1 and 2 reps odd/even rounds if neces-
sary.

Accessory Work
3 sets
:30-45 GHD sit ups "hold"
:30-45 GHD Hip extension "hold
rest 1-2 min or go alt time with partner

Strenght
Wendler program ShoulderPress (ADD + 2.5 KG ON EACH SET COMPARED LAST TIME YOU DID THIS)
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety.
Goal on last set would be around 8-12 reps.

after strenght prep:
2 sets
10-15 double unders + 6 weighted box step overs @light/mod weights + 5+5 single arm ring row
then 1 set
4 weighted box step overs with wod weight + 1 rope climb

Skaalattu:
Drillit + lenkki 25min TAI LEPO
- Aloita samoilla drilleillä kuin ma, käytä aikaa 5min.
- Lisäksi lyhyt lenkki 20min:
- Aloita rauhallisesti kävellen ja lenkin lopussa pyri juoksemaan 1-4min yhtäjaksoisesti huolimatta sykkeistä. Vaihtoehtoisesti kiihdytä kävelyä loppuun.

Kuntoilija:
Drillit + lenkki 35min
- Aloita samoilla drilleillä kuin ma, käytä aikaa 5min.
- Lisäksi lenkki 30min:
- Aloita kävellen ja lenkin lopussa pyri juoksemaan 5-15min yhtäjaksoisesti.
- Syke on tavoitteena pitää 60-75% maksimista

Pro:
Drillit + lenkki 40min
- Aloita samoilla drilleillä kuin ma, käytä aikaa 5min.
- Lisäksi yhtäjaksoinen juoksu 30min:
- Aloita rauhallisesti, pyri ylläpitämään hyvää juoksutekniikkaa. Tavoitteena pitää syke 60-75% maksimista.
- Loppuun kävelypalautus 5min.

Metcon
Workout Definition
3x (500m at fast pace, 250m at easy pace),
5x (100m at sprint pace, 1min rest),
1x (500m at fast pace, 250m at easy pace).
No add'l rest b/t reps or sets
Total: 3500m

Notes: The 250m easy interval should be completed in the same (or less) time than the 500m fast interval.

1.Record total time to complete the Main Workout (don’t include Warm-up).
2.Comment the peak wattage (highest) in the 10sec sprints
3.Comment the fastest average wattage in the 10sec sprints.

WARM UP
after metcon 2 rounds with barbell
3 clean deadlifts
3 hang muscle cleans
3 front squats
3 push press
3 press in split jerk position

Weightlifting

Muscle Clean + Jerk Balance 3 sets 3+3 reps @30-40% of 1rm clean&jerk
rest 1.5-2 min bwn

Clean Pull + Hang Power Clean (above knee) + Hang Squat clean (below knee) + Split jerk
6x1+1+1+1 reps @65-75% of 1rm
rest 1.5-2 min bwn

Strenght
Wendler program Deadlifts (ADD + 5 KG ON EACH SET COMPARED LAST TIME YOU DID THIS)
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety.
We dont to do over 15 reps on last set, goal would be around 8-12 reps.

IF you were able to hit 15-20 reps on first week with deadlift weight ADD + 10KG TO each se compared last time
you did this. We want to get heavier lifts and not too many reps!

50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
time cap 11min
_____-
* intended to be a sprint. At the end of “Annie,” you should feel like you just ran a really fast 2K. Keep it under 10 minutes to maintain the integrity of the WOD. This is not a time to practice your Double-Unders–scale to Single-Unders if you’re not proficient at doubles yet.
Good Times for “Annie”
– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes

Metcon
2 sets
21-15-9 reps of:
Wall ball Shots @20/14lbs
12-9-6 reps
burpee box jump overs @60/50cm
rest 1:1 bwn sets

goal is to go with fast pace. Try to go unbroken sets on both times.
time target 4-5 min. cap 7 min.

16 mins of

A: Z - press ( on box)
- 5x 8reps
- use double KB/DB
- same weight each set

B: 5 sets of Hollow rock x 20reps
- hold a 5kg plate overhead

Alternate A and B