1A) Hand stand 5x48s
1B) shrimp squat 5x16 alternating

5:00 Easy Pace

4:00 Moderate Pace
3:00 Fast Pace
1:50 Easy Pace
:10 Max Effort Sprint
3:00 Recovery ( damper 1 )

6 sets:

10 sec sprint ( Damper 10 )
1:50 Recovery ( Damper 1 )

5 min Moderate Pace

6 Sets:

10 sec sprint ( Damper 10 )
1:50 Recovery ( Damper 1 )

Recovery 5 min

Metcon (time)

D.T. With DB’s

5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead

Perinteisen D.T.:n serkku eli käsipainoilla tehtävä DT. Valitse itsellesi käsipainot sen mukaan, että ne ovat selkeästi raskaamman puoleisia. Tavoiteaika on päästä alle kymmeneen minuutiin, jolloin aikaa yhdelle kierrokselle on pari minuuttia.
Tuntuma on hapokas ja hengästyttävä. Puntit ovat raskaat ja niiden liikuttamiseen saa rytmittää tekemistä tasaisesti sekä jokaiselle toistolle on tarpeen ponnistaa reilusti.

5x10 Pull-ups (C2B)
- Unbroken sets
- Rest as needed

A) NOTES
- Strength: Back on the menu, your favorite functional lift, the Dirty Diaper Sumo Deadlift. Take your time and stay true to those eccentric (lowering) tempos)
- Metcon: A single arm complex, a Burpee break, then repeat the complex on the opposite side, then rest at the end of the round.
- Equipment: Medium weight, Bench/chair,

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C1) DIRTY DIAPER SUMO DEADLIFT
4 x 12-15 3s down. Rest 60s.
C2) SINGLE ARM OVERHEAD BOX SQUAT
4 x 6-10 each 3s down. Rest 60s.
C3) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.
- If you only have one weight, hold on the opposite side of the body as the working leg

D) 4 ROUNDS
12 Single Arm Russian Kettlebell Swing L
6 Hang Power Clean & Lateral Lunge L
6 Burpees
12 Single Arm Russian Kettlebell Swing R
6 Hang Power Clean & Lateral Lunge R
6 Burpees
Rest 60-90s
– Goal: Hard pace, the rest should allow you to match your splits from round to round.
TIME CAP = 15:00

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SUMO SQUAT HOLD
4 x :30-1:00. Rest 60s.
C2) SINGLE LEG REACH
4 x 6-10 each 5s down. Rest 60s.
C3) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.

D) 4 ROUNDS FOR QUALITY
10/side x Side Plank Knee to Elbow from top leg support!
10 Strict Burpee
:30 Hollow Hold

E) WORLDS GREATEST STRETCH
As above

Open gym

10min AMRAP
15/12 cal row
10 rower over burpee

2min REST

10min AMRAP
60 double under
20 sit-up

Kotitreeni

AMRAP20
20 Burpee
20 Sit-ups
20 Jumping jack
20 Pistol squat

Etsi raskas, mutta teknisesti hyvä Clean & Jerk.

Tabata 1

• Istumaannousu

Tabata 2

• Boksihypyt
• Käsilläseisontapito

Tabata 3

• Hauiskääntö
• Ojentaja

6 sets of 4 reps
Rest 2 min B/w sets
AHAFA

A) NOTES
- Strength: Some work for the lower body today with a really great strength/flexibility builder, the Jefferson Curl. Take your time with these, they are meant to be done very slowly.
- Metcon: Fast paced triplet today, shoot for under 90s rounds and go hard.
- Equipment: Medium weight, medium band.

B) WARMUP
10 Upward Dog to Downward Facing Dog + Toe Touch
10 Russian Baby Makers
10 Arms Overhead Goodmornings
10 Punters each
10 Arms Overhead Squats
20 Up Downs
30 Jumping Jacks

C1) SINGLE ARM FRONT RACK BOX SQUAT
4 x 6-8 each 3s down. Rest 60s.
C2) SINGLE LEG RDLS
4 x 6-8 each. Rest 60s.
C3) JEFFERSON CURL
4 x 3 10s down 10s down. Rest 60s.

D) AMRAP 12
6 Goblet Reverse Lunges each
9 Butterfly Sit-ups
12 Russian Swings
- Goal: Tough pace, shoot for 8+ rounds.

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As Above

C1) WALL SIT
4 x :45; rest 60s
C2) SINGLE LEG RDLS (unweighted)
4 x 6-8 each. Slow tempo up and down, Rest 60s.
C3) JEFFERSON CURL (unweighted)
4 x 3 10s down 10s down. Rest 60s.

D) AMRAP 12
6 Jump Lunges
9 Butterfly Sit-ups
12 Up Downs
- Goal: Tough pace, shoot for 8+ rounds.

E) WORLDS GREATEST STRETCH
As above