Basic Endurance 54

6 Rounds

3 Min Echo Bike
3 Min Row
3 Min Bike Erg

OTM 12 min
Thruster x 8

1 1/4 DB Glute Hip Thrust
3 x 10-15 Reps. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 kierrosta

10 vinopenkkipunnerrus kplla
10 T-vipunosto etukumarassa kplla
10 hauiskääntö kplla vuorokäsin

1min lepo kierroksen jälkeen

3 - 4 sets of 8 - 12 Reps :

a ) Barbell Curls
b ) Bulgarian Split Squat ( each )
c ) Static Reverse Hyper Hold ( 60 - 90 sec )

On The 2:00 x 10 Rounds

500/400m Bike Erg
30 Double Unders
10 Push Press 42,5/30kg

• Atheletes Should be able to complete al the work each round with at least 10s of rest before beginning next round. If you are going to run over, stop where you are at the 50s mark and get set for the next round. -score: Slowest Round.

For Total Load:

5 Sets of 2

500m ski erg
3x
5 med ball clean
7 v ups
5m hs walk

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20 min AMRAP

30 Double Unders
Axle Bar Overhead Walk, 29 kg, 10 m
10 Wall Balls, 6 kg
12 Toes-to-bars

Strength
20 mins to establish a 1rm of the following complex
1 snatch pull
1 power snatch
1 hang snatch

Wod 7 min TC
1k Row
15 C&J@60/40
15 snatch@60/40

Wod: the time cap will be tight purposefully to push you to your limit. Move fast and go unbroken.

Strength
20 mins to build upto a 5rm front squat

Wod 10 min AMRAP
1rd of Cindy
1 C&J@80/60*
*Add 1 rep every time you reach the C&J

Strength: build upto a 5rm , be fast out the bottom and try to build on the tension of our 3sec hold from last week.

Wod: 1rd of Cindy = 5 pull ups/10 press ups/15 air squats
Move fast add a rep each time you get to clean and jerk.