EMOM 15 (5 rounds):
A) 10 Hollow rocks + 10s Hollow hold
B) 10 Alt. DB front rack lunge step 20/15kg
C) Rest

Rest 5min

EMOM 15 (5 rounds):
A) 10 DB swings (eye level)
B) 12 (6/6) Seated DB press
C) Rest

Rest 5min

EMOM 15 (5 rounds):
A) 10 Superman rocks + 10s Superman hold
B) 10 Push-ups
C) Rest

7 rounds for time

15 Sit-Up
12 KBS / DB Swing / Other object
9 Up&Down (burpee with no jump)

Maastaveto 1x103-105%

Penkki 3x2x80%

STRENGTH
Front Squat: 6 sets to work up to a 5RM. Rest 2:00
- Beginner: 2 warm-up sets to get to a challenging weight for 5 x 5
- Goal: With great mechanics, try to beat your 6RM by 10% or more.

CONDITIONING
"Damage Plan"
5 Rounds for time:
20 Power Cleans (115, 75)
20 Goblet Reverse Lunges (total)(53, 35)
20 Kettlebell Bent Over Rows (total) (53, 35)
- Goal: Uncomfortable, barely sustainable pace for 4 rounds with less than 30s drop off from fastest to slowest round.
15:00 Time Cap

EXTRA CREDIT
1a) Banded Pull-throughs: 3 x 15. No rest.
1b) Glute Hip Thrust - Bodyweight: 3 x 10. Rest 60s.
- squeeze top of each rep for a 1 one thousand.

COOLDOWN
45 Degree Biphasic Hip-Flexor Stretch x 60s each side.

Hamulan koulun ympäri

For time
Buy in: 800m run
+
42-30-18 Alt. V-ups
21-15-9 Burpees
+
Cash out: 800m run

3 kierrosta:

3 minuutin kiertoharjoittelu 1.
a. Etunojapunnerrus levyn päällä x 5
b. Levypaino heijaus eteen suorin käsin x 10
c. Levypainokyykky x 15

Lepo 1 min

3 minuutin kiertoharjoittelu 2.
a. Levypainon yli hyppy x 5
b. Levypaino askelkyykky + kierto x 10
c. Levypaino maasta suorille käsille x 15

Lepo 1 min

3 minuutin kiertoharjoittelu 3.
a. Levypainon yli burpee x 5
b. Levypainokyykky valassa x 10
c. Levypaino pystypunnerrus x 15

AMRAP 12
8 Plank Walks
12 Squats
16 Russian Twists

Max rep unbroken

• Nybörjare knee push up
• Atlet push ups 20/15
• Avancerad strict Hspu x1
• Tjurnacke Hspu x10 strict/Kipping
• Ninja handstand walk 20m
• Avenger Ring HSPU x15

9 rnds

20s work
20s rest

Alt. V-ups
Flutter kicks
Tucked crunch