A,
3 rounds for max reps of:
For quality:
max distance Skierg, 5 mins
--then--
3 mins of:
max rep [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
--then--
max rep Kettlebell Swings @16/12kg, 1 min

Complete at an RPE of 6/10.

B,
4 rounds for quality of:
Hollow Hold, 10 secs
Rest 20 secs
R Side Plank, 10 secs
Rest 20 secs
Superman, 10 secs
Rest 20 secs
L Side Plank, 10 secs
Rest 20 secs

A,
Every 2 mins for 20 mins do:
2 Back Squats, pick load
7 Strict Toes-to-bars
50 Double Unders

Back Squats- 55-60% 1RM
5-7 Strict Toes-to-bars

B,
Complete as many rounds as possible in 7 mins of:
Single Arm Overhead Carry, pick load, R 15m
10 Scap Push-ups
Single Arm Overhead Carry, pick load, L 15m
10 Scap Pull-ups

Easy.

Circuit kahvakuulalla
4 kierrosta, 45s./15s.
1. TGU:n alku
2. Etuheilautus
3. Askelkyykky kk rinnalla

4rnds

8 Tempo Push Ups. 2 Sec Down
8 Romanian Deadllft 40%
5+5 Bulgarian Split Squat

Double Leg Banded Hamstring Curl
Accumulate 100 reps
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bike

Easy Pace 3:00

5 rounds
4 min moderate
2 min easy

1.) Muscle snatch +snatch balance +ohs 4×3+3+3
2.) Tall snatch 4×3
3.) Power snatch +ohs 4×2+1
4.) Back squat 5,6,5,6 1.rep paused

Penkki 3x1x90%

Kyykky 4x2x50%
-3s stopeilla

SitUps 5x10

Find 5RM @RPE 8/10
Then 2x5 90%/5RM

HERO WOD

"Havana"
Complete as many rounds as possible in 25min of:
150 double unders
50 push-ups
15 power cleans 82,5/55kg

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.