35 Min Amrap
50/40 Cal Erg (partner must hold plank hold)
100 Double Unders Or 200 Single Unders (partner must hold handstand hold or dual kb hold)
50 Bicep Curls (partner must hold 90 degree barbell)
60 Box Step Ups (Partner must wall sit)

WORKOUT 1

LIGHT WEEK 8/13

WARM UP n.15-20min SAMA

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SNATCH from POWER POSITION
8x1@up to 50% sn-% pal 1min

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BACK SQUAT
1@up to 100% pal 2min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 SIDE PLANK TWIST
10-15 KB SWING
10@HIP THRUST

Warm-up: 5 min easy row + 5 min easy Assault bike + C&J warm-up

A: 3-5 sets: 1 x Power clean + 1 x Split jerk
Keep weights moderate and be fast

B: For time 12-9-6:
Kb swing 32kg/24kg
wb 20/16 lbs
Box jump

Short last workout before rest, be fast

Cool-down: Easy row for 10 min + 10 min mobility

Molemmat osiot aikaa vastaan

Osa A:
21-15-9
toes to bar
handstand push ups

tc: 8min

-tauko 1min-

Osa B:
12-9-6
deadlift @140/100kg (rx)
burpee over bar with double hop

tc: 6min

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Noniin pääsette maistamaan Wodkan lajeja pikkusen muokattuna ;)
Maveen laitoin kisojen RX- sarjan painot, mutta skaalaa tarvittaessa pienemmäksi. Saa kuitenkin olla raskas!!!!

Warm Up
3 rounds
15 cal row
20 cossack squat
6+6 single arm plate ohs
10 push ups

Strenght
Overhead squats 5-4-4-5 reps @60,70,75,60%
rest 1.5-2 min bwn sets

EMOM 9 of thrusters (barbell taken from floor, as squat clean thruster 1 rep)
min1 ) 3 reps @65%
min2 ) 2 reps @70%
min3) 1 rep @75% of 1rm thruster/push press

Snatch Deadlifts 3x3 reps@90%

Metcon
8 min amrap
10/12+1 cal row
12+1 wall ball shots
add +1 rep on each round.

rest 4 min

4 min amrap
10/12+1 cal row
12+1 wall ball shots
add +1 rep on each round.

Accessory
2x20 banded strict pull up + 2x20 banded chin ups
3x15 single arm db bn standing tricep turn
3x15 barbell goodmorning @20/15kg or 3x10 sandbag bear hug good morning
3x12 reps @35/45kg
rest as needed

Optional Extra
20-30 min light pace cardio @55-65% of max HR easy pace cardio
rest as needed

THRUSTER PROG 2/6
3-3-2-2-1-1 reps
every 2min

EMOM 10
O: 3 burpee pull over
E: 3 reverse burpee to HS

For quality:
Every 1 min for 9 mins, alternating between:
Choice Machine, 45 secs (build pace)
Kettlebell Front Rack + Overhead Carry, L+R 100 ft/R+L 100 ft
1x [ 10 Dual Kettlebell Front Squats + 10 Dual Kettlebell Strict Press ]

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Complete as many rounds as possible in 18 minutes:

18-calorie row
12 push-ups
6 KB snatches e/S

♀ 20kg DB ♂ 30kg DB

Push jerk
6x every 2min
in 6 set find daily max for 3 Reps