10min Amrap

2 seinäkävely
30 tuplaa
4 seinäkävely
30 tuplas
Jne...

Kulmasoutu vastaotteella 5x15
-”podipumppia”

Penkki vastaotteella 5x5
-nouseva kuorma

Vipunostot maaten 3x20

Ojentajat taljassa/kumpparilla 3x20

Lunges 8-8-6-6-4-2

5 rnds for time
15 KB USA swing @ 24/16kg
12 abmat sit up
9 KB sumo DL high pull

T.C.: 15'

pallof press 3x10/10

deadlift up to a heavy 3rep

Squats

A) Back Squat

• 5x4 @80%

*rest 3min between sets

B) Tempo Squat

• 3x4 @72.5%

*rest 3min between sets

Mikkos Triangle Proge

40min EMOM (50s On/10s Off)

1: Row
2: Ski
3: Echo
4: Rest

*haastava mutta ylläpidettävä vauhinpaskoo. Pyri tähtäämään about samaan kalorimäärään rundista riippumatta

Core

3-4 Rounds:

• 10/10 KB Side Bend

rest 30s

• 30-40s Russian Twist w/plate

rest 30s

• 30-40s/side Side Plank

rest 2-3min

Partner WOD: (Relay Style)
10 min AMRAP:
4 DB Power Clean @2x22,5/15
4m DB Front Rack Lunges
4 Box Jump Overs
4m DB Farmer Lunges

Rest 2 mins

8 min AMRAP:
4 DB Thruster @2x22,5/15
5 Burpee Box Jump
4 T2B or T2R

Rest 2 mins

6 min AMRAP:
3 DB Devil Press @2x22,5/15
8m DB Farmer Carry (4+4m)

Rest 2 mins

4 min AMRAP:
max DB Bear Complex

STRENGTH
Pause front squat + front squat (RPE 8-9)
2+1 x 5 sets

• Start moderate and build up
• Rest 2 minutes between sets
• 3 Seconds pause in bottom position

WOD
3 Rounds for max reps of:
1 min shuttle run (1=10m)
1 min goblet squat clean@16/12 kg (Rx+: 24/16 kg)
1 min machine calories
1 min box step-up@50 cm (Rx+: KB box step-up)
1 min rest

3 no contact muscle snatch rpe 8
2 floating snatch rpe 7-8
2 power clean to jerk rpe 8-9

Choose one of the options for the day

A) Option 1 – Long bike
45, 60, 75 or 90-minute BikeErg @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Long run
30, 45, 60 or 75-minute Run @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.