Warm up(0:00-10:00)
20 second rotations: 
Jumping Jacks 
Knee to Chest 
Quad Stretch 
Soldier Kicks 
Active Samson 
Active Spidermans

then

3 Walkouts 
10 Sit-ups 
2 Walkouts 
10 Push-ups 
1 Walkout 
10 Air Squats

Mobility(10:00-15:00)
:30 sec pvc pass through
1:00 min kb ankle stretch
:30 sec narrow grip pvc pass through

Teaching(15:00-35:00)
Kettlebell swing skill/teach
Putting kettlebell down between each:
5 Kettlebell Deadlifts 
5 Hip Pops (load back, squeeze glutes, arms passive)
5 Russian Swings 
5 Full Swings

Grab Workout weight:
5 Full Swings

Toes to bar teaching/skilk
5 Scap Pull-ups 
5 Kip Swings 
5 Knees to Chest 
5 Toes to Bar

Sandbag/plate run
Leaning at the ankle to create a “falling” position that uses gravity to the athletes favor. Leaning at hip can cause back strain.

Practice with a 100 meter unloaded then 100m loaded.

Run through(35:00-40:00)
5 Toes to Bar 
5 Kettlebell Swings 
50 Meter Wreckbag Run

Metcon(20)
15-10-5
kbs 70/53
ttb-mod as needed

800m sandbag run

5-10-15
kbs 70/53
ttb-mod as needed

Optional(10)
6x40m run
4x2 bench-climb

Finisher
30 band pull aparts
1 min s/a para per
1 min hamstring stretch per
:30 side plank per
1 min plank

Deadlift
1x5@75%
1x5@80%
1x5@85%
2x5@90%
SO 3:00
Ykkösnostoja, ei pomputella maasta!

Päivän CF harjoite alhaalla.

Juoksevalla kellolla

AMRAP 8
12+12 DB Snatch 30/25/22,5/20/17,5kg
8 HSPU (max leveys 70cm) kämmenten ulkoreuna
Find 1RM on 10 minutes
clean + front squat + jerk + back squat
for time
15-12-9
c2b
cal row

For time

Ninjarata #NINJAJOENSUU

Lämmittelyt + harjoitellaan haastavat esteet - ja sitten kellot käyntiin mikäli on valmis - rohkeasti taas mukaan radalle ja haastakaa itsenne vaikeampien esteiden ylittämiseen!!
- magnesium mukaan ja kengät joilla pitoa riittää.

E2MOM 18 mins (3 sets of each):
Station 1 – Dumbbell Death March x 20 steps
Station 2 – Side Plank x 45 seconds each side
Station 3 – 40 m Bottom’s Up Kettlebell Carry (20 m each arm)

35 min EMOM

Min 1: 200m run (rest in any time remaining)

Min 2: max thrusters (40/25kg)

Min 3: max burpees over the barbell

Min 4: max weight plate sit ups (20/15)

Min 5: Rest

Repeat 7 times - score is total reps

Scales, adaptions, substitutes:

200m run: 300m row; 800m bike; 20 calorie row/20 calorie bike; 1min mountain climbers; 1 min max double unders/penguin taps/hop overs

Thrusters: reduce weight; dumbbell thrusters; goblet squat; push press; jump squat; air squat

Burpees: a million options depending on your needs... some suggestions: no push up burpees; squat and step up; reverse burpee

Weight plate sit up: Butterly sit ups; tuck ups; leg levers;

Thoughts: this is an endurance workout so try to move consistently and constantly for the 4 min of work required as you have 1 min of built in rest in between sets.

As in any endurance workout try to avoid coming out too hot out of the gate. Try to find a pace that allows you to move both continuously and consistently for 4 min....

For a workout like this, a hallmark of good pacing would be being able to move for 45- 55 seconds per minute and to maintain the same numbers of reps for each minute....

For an endurance workout - your output/intensity should will be conservative and consistent for the first 60% of the workout. After the halfway mark will be time to evaluate whether you need to maintain the same pace, slow down or speed up!

Listen to your body and if after round 4 you feel you have more energy to burn... pick up the pace by adding more reps per round... if you feel breakfast or the previous nights dinner may come back up... slow down and reduce reps and stick to the moving consistently for 45 seconds .... if you feel comfortably challenged- keep that same pace up!!!!

As always... good luck and have fun!

Panosta kehonhuoltoon/mobilityyn 1-2 h.

Clean & Jerk

2 x (1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@heavy single (same than competition starting weight)

For time

50 db snatch 25/22,5/17,5/15kg
50 pistols
50/35 cal row