MVMT PREP
T-Spine Opener
Cat/Cow Stretch
Scap Pushups
Full Pushup
Dynamic Warm up across floor
- Lunges
- Inchworm
- Lizard Crawl
- Bunny Hops
- Broad Jumps
- dynamic Hip Opener

(10min)

Strength Two
Warm up empty bar press, no weight crossback lunge
BB Strict Press 5x8
Goblet Crossback Lunges 5x8/
2-2:15min

(15min)

Benchwarmers
Warming you up to Benchmarking. Just kidding, we're throwing you in the deep end.

3min On: 3min Off

500m Ski
500m Row
0.25 Curve

(20min)

This is your baseline for benchmarking this month.

5km run

jämför med 24/5 och 26/7

Tempo fs with variations

Skill:
1A: 5 mins practicing BMU
1B: 5 mins practicing HSW

Wod: for time
Buy in 10 BMU
Then 2rds of
50 Air squats
10 STOH@70/50
Buy out 10 BMU

Wod: go hard and fast! This is a sprint Wod! Get work done!

Penkki 2x6 (nousu tiukkaan kutoseen, pitkä huili ja yritä tehdä toinen kuuden toiston sarja) Laita enemmän rautaa kuin viime viikolla!!!
Ojentajat niskantakaa seisten 5x8-15
FacePull 99 toistoa
Etunojapunnerrus :) hymiö tarkoittaa, että omantunnon mukaan. Tavoitteena tietenkin 100 toistoa.

Nyt on sitten toistomäärät mallia "jokaiselle jotakin", kun niistä on kerran valitettu PRKL :D

12 min amrap:

• 1 HSPU
• 1 Deadlift 100kg
• 2 HSPU
• 2 Deadlifts 100kg
• 3 HSPU
• 3 Deadlifts 100kg
• 4 HSPU
• 4 Deadlifts 100kg ........... Continue adding 1 rep of each movement every round.

Score is the total amount of reps performed

SCORES TO BEAT

Beginner athlete: 112reps
Average athlete: 168reps
Advanced athlete: 223reps
Elite athlete: 279reps
Regional athlete: 302reps

Hang Snatch 5x3 @ light to moderate weight
Back squat 3x5 @ 65%
+
12min emom:
1: Straight arm plate raise x8
2: Turkish get ups x1/arm
3: Wall climb complex(10 push ups+wall climb+10shrugs)
4: Alternating pistols x8

Tall clean 6 x 3 (30 - 40 %)
Power clean 6 x 3 (50 % -->)
Clean pull 3 x 3 (85 - 110 %)
Weighted sit ups
*Partner workout. Abmat weighted sit up pyramid. Sit up x 7, add more weight and do 7 more. Do 3 rounds, then go back. Do 2 rounds. You will do 84 reps.

50 min emom
1. Row 8-12
2. Lunges 10-20
3. Ski 8-12
4. Kipping pull up or ring row 8-10
5. Box step up or jump 30-40 s