3x

4 min run, 2 min walk
3 min run, 90s walk
2 min run, 60s walk
1 min run, 30s walk.

JäähdYttelyksi 5 min hidastuvaa juoksua, viimeinen minuutti kävellen.

Tulos on koko treenin aikana juostu matka.

For time

First
12-8-4 reps
Thruster 45kg/35kg
Bar over burbee

Then
36 single hand DB over head squat 22,5kg/15kg
26 C2B
10 Rope climb

TC. 40min

If you can use weight vest.

Seated shoulder press 3x9

EMOM 12
1. 8/8 Kb snatch @24/16kg
2. 12 box jump
3. 30 sec front plank

REST 2 mins

EMOM 12
1. 8/8 Kb front squat @24/16kg
2. 12 push up
3. 30 sec reverse plank

REST 2 mins

EMOM 12
1. 8/8 KB one arm pendlay row
2. 12 cal row
3. 30 sec L-hang

A: Back squat 5-3-1+
B: Bench press 5-3-1+

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

POWER CLEAN + CLEAN + SQUAT JERK
5[1+2+1]@kevyt pal 2min

POWER SNATCH + SNATCH + SN BALANCE
5[1+1+1]@kevyt pal 2min

BOX JUMP Strength Leg
5x6 pal 2min

A) NOTES
- Strength: Our superset today is a banded push/pull combo that is going to knock your socks off, with some core work thrown in to round it off.
- Metcon: Nice combo of Single Arm Thrusters and Strict Pull-ups, the Strict Pull-ups will be a challenge for sure, but also an opportunity to lower the heart rate a bit between sets of Thrusters.
- Equipment: Medium lunge, Medium band, pull-up bar.

B) WARMUP
3 Rounds of:
3 Shin Box + Forward Fold each
3 Plank Waves each
6 Overhead Goodmornings
9 Bodyweight Reverse Lunges each
Then: 30 Jumping Jacks, 30s High Knees

C1) GOBLET CURTSY LUNGE
4 x 8-10 each. Rest 60s.
C2) DOUBLE BANDED RDL
4 x 12-15 3s down. Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) FOR TIME
21-15-9
Single Arm Thrusters each
15-12-9
Strict Pull-ups / Table Rows

• Goal: Push the pace on the Thrusters and recover on the Pull-ups.

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here.

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) CURTSY LUNGE
4 x 8-10 each; 3 seconds lowering each rep; Rest 60s.
C2) HIP AEROPLANE
4 x 10/side; Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) FOR TIME
21-15-9
Pike Push-Up (or push-up variation that is somewhat challenging)
15-12-9
Strict Pull-ups / Table Rows

E) WORLD'S GREATEST STRETCH
As above

• Tuplanarut
• Boksihyppy lisäpainolla

E6MOM’24

6 Power clean 75kg/60kg
12m Handstand walk
6 Power snatch 40kg/35kg
10 T2B

1. 20 cal row
2. Round of macho man
3. Round of cindy
4. Rest