• 400m Run

• 1 rnd:
  5+5 Spider Lunge w/ twist
  5+5 Up&down dog
  45s. Shoulder rotations (w/ stick)

• 200m Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch / clean
  6 Press
  6 OHS / Front squat

• Mobility...

• Work on: Power snatch/Clean

5 Rounds for time
10 pull-ups (sub ring rows)
20 dubs/40 singles
10 WB slams 20/14
20 dubs
10 Devils press 30/15#
20 dubs

250m run
12 goblet squats
8 Plank DB row per arm

Barbell warm up
5 deadlifts
5 hang cleans
5front squats
5 push press
5 back squats

Strength
Clean and Jerk
EMOM x 12
1 Power Clean
1 Clean and Jerk

5 ROUND FOR TIME OF:
15 DEADLIFT 100/70 70/50
10 HSPU OR PIKE PUSH UP

• Run 400m (easy)

• 2 rds:
  9 Air squats
  7 Ring rows
  5 Push ups

• Run 200m (Moderate)

• 2 rds:
  3 Burpee over box
  6 Wallball

• Mobility...

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60-120min easy run/jog @60-70% of HRmax

Harjoituksen tarkoitus on kehittää peruskestävyyttä sekä totuttaa jalkoja pidempi kestoiseen juoksuun. Tavoite on juosta yhtäjaksoisesti 60-120 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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Eilinen/Lepo

5 Rounds for Time

10 pull ups
20 push ups
40 sit ups
50 air squats
3 minutes rest between each set

1 - 4:14
2 - 12:18 (5:04)
3 - 22:19 (7:01)
4 - 31.57 (7:36)
5 - 41:49 (7:32)

A.
3 sets:
3 x Weighted pull-up
3 x Weighted strict dip

B.
4 sets:
20 Cal ski
12 DB bench press
20 Cal ski
12 Strict pull-up
*3min rest

C.
10 EMOM
1. Strict dip
2. KBS (banded)

D.
3 sets:
10 KB strict press
10+10 Lateral raises
10+10 Upright row

E.
4 sets:
10+10 DB bicep curl
15 Tricep push down
”21’s” bicep curl (barbell)
15 Bench dip

F.
3 sets:
30s ON / 30s OFF
Alt V-ups
Russian twist
Toe touches
Heel touches
Knee raises (hanging)

EMOM:
7 Burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)