Warm-up: 

3x

15/12 Calories row

20 Cossack squats

10 Sotts press BTN

8+8 1-Arm OHS

4 High box jumps

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A) OHS

4x5 “Bamboo OHS”. 
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

Overhead squats

5 @68%
2x2 @ 78%
2x2 @ 85%
2 @ 90%
5 @68%

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B) Push jerk


4 @ 75%
3 @ 81%
2 @ 85%
4x2 @ 89%

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C) Bonus:

Strict banded pull-ups, 7 x 8.

Seated 1-Arm shoulder press, 4 x 10+10

Reverse hyper, 4 x 12
Back extension on GHD, 4 x 12

Core:
3x

12+12 1-Arm windmills

24 GHD Sit-ups
18 Hip extensions

3 - 4 sets:

a) 30+30 Side Plank
b) 8 -12 Single Leg GHD Hip Extensions
c) Wrist Rolls with barbell ( 60- 90 sec. )

5 RFT

1000/800m Row
30 Box Jumps 24"/20"
30 Dumbbell Snatch 22,5/15kg

TC 35

10 minutes of easy bike, walk, or row done with nasal breathing.
+
Register for the Half Marathon Row!
Chat to Ben or any of the coaches for more details. We are aiming for 100 people this year :D
Teams or solo.
Book your start time here

For Total Load:

5 Sets Of 3

5:00 Cardio

2 rounds:

3 - 5 Strict Pull Ups
10 Air Squat
20 Banded Pull Down
15 Pass Trough
10 Banded GM

A,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Front Rack Carry, pick load, 15m
Overhead Carry, pick load, 15m
Rest 3 mins

Same weight for all.

B,
Teams of 2 - for quality:
1 Hang Power Clean, pick load
50/40 Bike Calories
3 Broad Jumps
1 Weighted Pull-up, pick load

Hang Power Cleans- find a combined max weight
Bike Calories- find a combined time
Broad Jumps- find a combined distance in 3 attempts
Weighted Pull-ups- find a combined max weight

Complete in teams of 2.

Complete in any order you like. Spend no more than 10 min on any exercise.

C,
3 rounds for quality of:
10 L/10 R Crossbody Dumbbell Deadlifts, pick load
L-Sit Hold, 15 secs

Bodaus - valmentajan valinta

A,
Back Squat (Chains) 3-3-2-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Sub bands if you don't have chains.

B,
"Zeus"

3 rounds for time of:
30 Wall Balls, 9/6kg
30 Sumo Deadlift High-pulls, 34/25kg
30 Box Jumps, 60/50cm
30 Push Press,
30 Row Calories
30 Push-ups
10 Back Squats, 1x bodyweight

C,
3 rounds for quality of:
20 Alternating Bird Dogs
10 Prone Snow Angels
10 Scap Push-ups

4x2 Snatch balance
2x3 Snatch pull

EMOM’15
Snatch
Hang snatch
Ohs

Weights by feel technique first.