Front squat 5x2
Legless rope climb 6x1

"""Do it again Friday"" 02.11
""For Time:
3 Rope Climb
18 OHS @40/25kg
21 box jump over @60/50cm
25 STOH @40/25kg
30 T2B
25 STOH @40/25kg
21 box jump over
18 OHS @40/25kg
3 Rope Climb

TC: 15'"

EMOM 16
8 Weighted box step up
8 ½ TGU R
8+8 Cossack Squat
8 ½ TGU L
1x KB

Three-some
Every 3 minutes, 10 rounds
- 10 V-ups
- 10 push-ups
- 10 thrusters 15kg bar
Rest the rest of the time of 3 minutes

• 45s. Row/Bike - Spider lunge + twist
• 45s. Row/Bike - Up&down dog

• 45s. Row/Bike - Shoulder rotations

• 3 rds:
  3 Front squat
  3 Shoulder press
  3 Thruster

• Mobility...

Työntöveto + Rive, polvenalta riipusta + etukyykky + työntö

3 x (1+1+1+1) x 65%
3 x (1+1+1+1) x 70%
1+1+1+1 x 75%

Tolpilta/Pukeilta

Vauhtipunnerrus + työntö

4 x (1+1) 80-90% (vapu)
3 x (1+1) 95-100% (vapu)

Etukyykky 4 x 2 x 80%

Boksi hypyt 5 x 3, korkea

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30-45min easy run/jog @60-70% of HRmax

Harjoituksen tarkoitus on kehittää peruskestävyyttä. Tavoite on juosta yhtäjaksoisesti 30-45 minuuttia matalilla sykkeillä.

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WARM-UP:

2-3 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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3 x 9 min amraps:

Buy in: 800 m run or 1000/800 m row
12 med ball cleans
8 burpees

Buy in: 800 m run or 1000/800 m ski
5 push ups
1 rope climb
10 air squats

Buy in: 800 m run or 2000/1600 m bike
6 T2B
25 double unders

4 min rest between amraps.

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(18)
WRK 2:00 REST 1:00 x6
8 hrpu w/shoulder tap
8 reverse flys
8 v-ups
8 db/plate/ground to overhead

Finisher
40 double crunch
1:00 samson stretch

Askelkyykky taakse tangolla

1. 20 reps
2. 16 reps
3. 12 reps