WARM-UP
2 ROUNDS
4/4 Groiners + Twist
12 Alt. Shoulder Taps
8 Scap Push-Up
:15 Dead Hang
5 Scap Pull-Up

Into…

1-2 ROUNDS
10 Air Squats
8 Up/ Down
6 Kip Swings
4 Push-Ups

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STRENGTH (ALL)
3x10 Bench Press
- RPE 5, Moderate

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WORKOUT (PERFORMANCE)

AMRAP x 16 MINUTES
12 Knees to Elbow
18 Up-Downs
24 Air Squats
(Score is Rounds + Reps)
- RPE 7

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WORKOUT (FITNESS)

AMRAP x 16 MINUTES
8 Knees to Tricep
12 Up-Downs
16 Air Squats
(Score is Rounds + Reps)
- RPE 7

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OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Curls
-Rest as Needed b/t Sets-

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https://vimeo.com/938102597?share=copy

3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5 Elbow Bridge-ups
50/35 cal Bike or Row @ 3-4 RPE

Back squat 4x8

Omatoimisesti

A) Intervallit:
6x every 6 minutes:
1000m bike tai 500m row
+
400m run tai 500m ski

Lepoa pitäisi jäädä noin 1.30-2min ennen seuraavaa intervallia. Vähennä tarvittaessa 100m per laite (tai enemmän).

B) Keskivartalo
10 min ajan:
20 mountain climber
20 russian twists
20 hollow rock
20 selän ojennus

3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Row @ hard
+
Build up to working weight for D-Ball cleans and Devils presses
* Practise burpee box jump overs and double-unders between sets
+
Once through
3 D-Ball cleans @ workout weight
6 Burpee box jump overs
9 (cal) Air bike
12 (cal) Row
9 (cal) SkiErg
30-60 Double-unders
3 Devils presses @ workout weight

WARM-UP

LINE DRILLS
8m of…
Toe Walk
Heel Walk
Forward Hurdlers (kick leg back and bring up and around)
Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)
Straight Leg Kicks
Quad Stretch + Reach
Butt Kickers
High Knees
Bear Crawl
Quad Crawl

Into…

2 ROUNDS
100M Jog
5/5 DB Halos
5/5 SA DB Press
5/5 Suitcase DB Deadlift
10 Deadbugs

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EXTENDED WARM-UP (ALL)

5 SETS
3-5 Deadlifts
5-7 DB Push Press
100m EZ Jog
Start Moderate and build slightly past Workout Weight.
-Rest As Needed b/t Sets-
- RPE 5

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WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME
200m Run
21 DB Push Press (22,5/15)
200m Run
9 Deadlifts (100/70)
(Score is Time)
- RPE 9

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WORKOUT (FITNESS)

3 ROUNDS FOR TIME
200m Run
21 DB Push Press (15/10)
200m Run
9 Deadlifts (85/60)
(Score is Time)
- RPE 9

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OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-

---

https://vimeo.com/938104255?share=copy

15min aikaa:
3 RM Thruster, ensimmäinen nosto lattiasta, telineiden käyttö ei sallittua!

Back squat 10-8-6-8-10 reps

Back squat
4, 3, 2 and 1RM

4 Intervals

AMRAP 4
400m Run ( Row 500m )
+
AMRAP in the remaining time
12 Thrusters @ 43/30kg
6 Bar-facing burpees
3 Bar muscle-ups

AMRAP 4
1000m BikeErg
+
AMRAP in the remaining time
12 Toes-to-bars
6 Power snatches @ 43/30kg
3 Overhead squats

– Rest 3:00 between intervals –