LOAD

2-3 rounds, 60-sec rest between rounds.

• Supine eccentric dowel raises – Add weight to centre of dowel for added challenge. Back should remain flat against bench/box throughout movement. Lower as far as possible until stretch is felt, or compensation occurs – 12 reps.

• Eccentric pull-ups – Jump or use box to reach starting position. Focussing on slow eccentric (lowering) with trunk control. Can also use band if required – 15 reps, 5 sec eccentric.

• Overhead carries – Begin with KB single arm carry. Progress to KB in both arms. Focusing on trunk control during walk, avoiding back aching as fatigue increases (+50m = increase weight) - For distance.

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

• Serratus push-up – Pushing floor away from you. Head and neck should not move during exercise. For added difficulty, perform in push-up position. Can begin on knees – 7 reps.

• Dead-bug with band - Band placed under lower back with slight stretch. Core activation is required to flatten lower back and prevent band from slipping. Start with lowering opposite leg & arm. If able to perform for reps without band moving, perform with both arms & legs at same time – 7 reps each side.

• Inch-worm walk-outs – Walking hands as far away from feet as possible, while maintaining trunk control. Once maximum range reached, walk hands back towards feet. Avoid shoulders lifting – 7 reps.

PREPARATION

2 rounds:

• 1st rib mobilisation with lacrosse ball – Movement follows breath. In breath into reach, out breath as arm moves behind back. Gentle neck stretch can be added at end – 7 reps each side.

• Lacrosse ball smash – Chest, lats, upper back and/or shoulder, focussing on areas you feel restriction/tightness. Can also use foam roller if desired – 60 sec.

20min Amrap

40 Tuplaa/ 60 sinkkua
8+8 Askelkyykkyä käsipaino suoralla kädellä
10 T2B
1min lepo

Kotiversio:
40 Haaraperushyppyä
8+8 Ak. objektin kanssa
10 Linkkaria

Mobility:
-Ant delto smash 60s./side (etuolkapää pallolla)
-Wall forearm roll 60s./side (kyynärvarren rullaus seinällä)
-Back roll in overhead pos. 60s. (yläselän rullaus kädet suorana)
-Calf roll 60s./side (pohkeen rullaus)
-Hamstring roll 60s.side (takareiden rullaus)

Warm up:
Barbell warm up, 5 reps each

2 Rounds with empty barbell
-Deadlift
-Clean shrug (potku ja kohautus taskuilta)
-Muscle clean (voima rive, ei allemenoa)
-Press
-Front squat
-Push press (jalat potkii, kädet työntää)
-Hang power clean (raakarive riipusta, pieni allemeno)
-Split jerk (työntö saksiin)

Then:
Warm up lifts for WOD,
Clean and jerk (power or squat clean, power or split jerk)
3-3-3
Progressive loading

15-20 min HS skills:

5+5 raises to HS - samalla jalalla alas kuin ponnistettu ylös
5 HS raises against the wall
1 wall walk + 15-30s HS hold
20 shoulder taps on push-up plank.
If you can practise also walking and freestanding

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

Ulkoliikuntaa
Tässä ideaa

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.