Tee jotain kevyttä, palauttavaa. Ulkoile leppoisasti, tee pihahommia, venyttele tai ota ihan iisiä! :)

"The D-ball Chief"

5x 3min AMRAP

3 D-ball cleans
6 Push-ups
9 Air squats

D-ball= bag filled with bottles / books etc...

4 sarjaa leukoja
4 sarjaa hauista

CONDITIONING
For total time:
21 Front Squats (155, 105)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Assault Bike
50 Double Unders
- Goal: VERY uncomfortable pace with a challenging weight. Last tested on 12/12.

EXTRA CREDIT
Banded Pull-throughs: 4 x 25. Rest 60s.

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

"Modified Carse"

21-18-15-12-9-6-3 reps for time:

DB Squat Cleans 20/15kg
Double-unders
DB Deadlifts 20/15kg
Box Jumps / Chair or sofa step-ups / Jump squats

Begin each round with 10 Shoulder taps (2=1).

Vaihtele painoa kädestä toiseen kuten haluat, mutta jaa toistot 50/50.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(24)
On the 7:00 x3
800m run + 1:00 min plank

Finisher
1:00 min six inch hold
1:00 min quad stretch

For a time:
run 400m
21kb swing
Run 400m
15 kb thruster
Run 400m
9 kb snatch right arm
Run 400m
9 kb snatch left arm
Run 400m
15 kb thruster
Run 400m
21 kb swing

double tabata alternating between
- push-ups on dumbbells
- ring rows

1 mile run

FT

50 DU
40 DB thrusters @27.5KG
30 situps
20 DB power clean @27.5kg