3rnds:
7 step down/up burpees
15+15 straight arm side plank hold
10 hollowrocks
10 archrocks

Ulkoliikuntaa
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Warm Up
3 rounds
30 jumping jack
10 single leg rdl with body weight
10 step back lunge with twist
5 inch worm with push ups
rest as needed

Metcon
5-7 rounds
3 min easy / 3 min moderate pace

can be bike, run, ski, sauvakävely, row..

Midbody Work
3 rounds
Hard set of Hollow Rocks
then perform 15-25 sec side plank hold (put the upperleg on top of something and hold lower leg on air) eli kylkilankussa mut samalla nivusille pitoja
rest as needed

Cool down
Yleisverryttelyt/venyttelyt 5-10 min. hanki kevyt olo.

1A) T2B power, Stirict T2B 5x4
1B) T2B tech kipping feet raise 5x15

A) NOTES
- Strength: This shorter EMOM should open your hips up and warm up the legs and the core in preparation for the WOD.
- Metcon: Our WOD today should leave you with a good sweat but not be overly taxing on any one muscle group. Breathe, move and give your body some help recovering from the previous two days of training.
- Equipment: Medium weight, bench/chair, jump rope

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
6 Arms Overhead Squats
8 Wall Slides

C) EMOM 8
Min 1: 40s Lateral Lunges
Min 2: 30s Goblet Wall Sit w. Pulses

D) 3 ROUNDS FOR TIME
40 Air Squats
30 Reverse Lunges total
20 Chair Dips
100 Double Unders
*Drop reps of Lunges by 10 each round

– Goal: Steady pace. Even splits on all rounds.
– Alternatives for Double Unders:
100 Penguin Taps
100 High Knees or KB March total"

TIME CAP = 19:00

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here.

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NO EQUIPMENT OPTION

B) WARMUP
As above.

C) EMOM 8
As above with weighted backpack for the weight (or no weight)

D) 3 ROUNDS FOR TIME
As above with 1:00 Penguin Taps for the doubles. (Or if you really want to count to 100 you can do that too)

TIME CAP = 19:00

E) LIZARD POSE
As above.

Bench press 3-2-1-3-2-1

A) NOTES
- Strength: The Supinated Push-up puts the shoulder in a great position, but might feel odd if you haven't done them before.
- Metcon: Descending reps of American Swings and consistent sets of Burpees. Your shoulders and lungs should be on fire.
- Equipment: Medium band, medium weight, lighter weight.

B) WARMUP
AMRAP 6:00
2 Upward to Downward Facing Dog w Toe Touch
10 Mountain Climbers
15 Banded Pull-aparts

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) SEATED BAND FACEPULL-APART
4 x 20-30. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD
4 x 20s each. Rest 60s.

D) FOR TIME
30-25-20-15-10-5
American Swings
*10 Burpees after each round
– Goal: Tough pace, Unbroken sets.

E) PRAYER STRETCH
5 deep nasal breaths in each position

All video links found here.

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NO EQUIPMENT OPTION

B) WARMUP
As above replace pull-apart with towel pass through

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) TABLE ROWS
4 x 8-12. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD
4 x 20s each. Rest 60s. (Use a water bottle or similar for weight)

D) FOR TIME
25-20-15-10-5
Floor Touch to Jump
*10 Burpees after each round
– Goal: Tough pace, Unbroken sets.

E) PRAYER STRETCH
As above

2 rounds for time:

30/20 wall balls
20/15 cal SkiErg
10 devil’s presses

P4TS

Deadlift 4 x 5

P4TS

STRENGTH PROGRESS 3/13 - LARGE WEEK

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WARM UP 2 rounds ~15min

20 OH DUCK WALK , lintti

4 SUPERMAN ROW (I-W-I) + PUSH UP + CRUNCH

3 + 3 COSSACK SQUAT + PISTOL SQUAT

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POWER SN + OHS
3[2+4]@50%, 3[1+4]@60% te-% pal 2min

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SPLIT JERK
4x2@nousu 76%, 5x2@81% pal 2min

PUSH PRESS
5x2@81% pal 2-3min

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PAUSE BACK SQUAT 3 sec -pause squat position
3@50%, 3x3@65% pal 2-3min

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SN PULL + SN PULL Below Knee -full foot
2[1+5]@71%, 3[1+3]@81% te-% pal 2min