For time:

150/100 cal assault bike / echo bike

• every 90 sec perform 5 devil’s presses

Via @iconclubworkouts

F5WA

Rinnalle veto
A1 Voimarinnalle veto + etukyykky + allemenot taskulta 3 + 3 + 3 (tangolla)
A2 Allemeno taskulta, päkiältä ja ilman epäkäsvetoa 3 x 3 (50 - 65 %)
B1 Raaka rinnalle veto taskulta 4 x 4 (65 - 75 %)
B2 Työnteveto riipusta + rinnalle veto riipusta + etukyykky 1 + 2 + 3 (70 - 80 %)

”Walk of lite”
4rft
10 Tire flips
100m farmers carry 24/16kg Kb
10 push ups
100m farmers carry
10 squats
100m farmers carry
10 ball slams
100m farmers carry

• 2-3min. Row/Bike

• 2x
  8 KB swing
  8 Qoblet squat
  8 Ring Row

• Mobility...

• 2x
  4-6 Pull up
  4-6 Front squat

A: Muscle snatch doubles up to heavy
B: Power snatch doubles @80-85% 5x2
C: Power clean doubles + amrap air squat Emom 10 min

8min amrap
8 strict pull ups
16 kb swing
4min rest
8min amrap
8 DB renegade rows
16 push ups
4min rest
8min amrap
8 Alternating DB snatch
16 situps

LÄMMITTELY
Amrap 6
10 Airsquat
10 Ylivienti
10 (5+5) Tuulimylly

CIRCUIT
6 kierrosta, 40s./20s
1. Hollow hold
2. Mittarimato
3. Askelkyykky
4. Dead bug
5. KK heilautus
6. Punnerrus
7. Rengassoutu

• Weighted pull up 4x2–3

• Negative pull up 3x5

WARM UP/ PREP after bike OR air bike workout
1 min ski
15 ring row
10 kip knee raises
15m sandbag carrying
1 min ski
1 rope climb

Metcon
2 rounds @MODERATE PACE
3 Rope Climb
450/500m Ski
30m Bear Hug Sandbag Carry (45/70kg)

Accessory Work
Practise tyre flibbing and get 10-15 reps in.
Play some HS Walk for 10 mins, ( try some turning like 3m straight , u-turn and back)
mix some wall ball shots in with hs walk
SOMETHING LIKE 8-12 REPS AND THEN GO FOR 5-10M WALK. (EXAMPLE)

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min forearms strehcing

”The Running Jerk”
1600m run
15 c&j 60/40kg
800m run
10 c&j
400m run
5 c&j