Strength - 4 reps Upside down KB press each arm then rest 60 sec then Russian deadlift 6 reps. Take 15 minutes. Final RDL = 205 lbs

Partner WOD AMRAP 25
3 - 35 lb DB man makers
6 - burpee pullups
9 - 24 in box jumps

Completed 4 rounds each

For time
500m swim or 2,000m row
25 push up
25 air squats
400m swim or 1500m row
20 push ups
20 air squats
300m swim or 1000m row
15 push ups
15 air squats
200m swim or 500m row
10 push ups
10 air squats
100m swim or 100m row
5 push ups
5 air squats

Cash out 50 burpees(remember to bring shoes if you swim for the burpees)

• partners split laps or row evenly
• one person works at a time during row or swim and you don't start push ups or squats until done with each swim
• push ups and air squats can be done together. NO SPLIT REPS for push ups and squats
• if you don't swim you and your partner will row

Every minute, on the minute, for 15 minutes:
Minute 1 – 3 Burpee Box Jump-Overs (24″/20″) + 5 Dumbbell Thrusters (55/35 lbs)
Minute 2 – 3 Burpee Box Jump-Overs + 3 Strict Handstand Push-Ups
Minute 3 – 3 Burpee Box Jump-Overs + 20 Double-Unders

In teams of 2

30 Minute AMRAP:

Partner A runs one 400M Sprint
Partner B does AMRAP Power Cleans (135, 95) until A gets back.
Switch and repeat. After doing 1 round each move onto this:

Partner A runs 400 M
Partner B does AMRAP Jerks until A returns.
Switch and repeat. Move onto this:

Partner A runs 400 M
Partner B does AMRAP Deadlifts
Switch and repeat. Move onto this:

Partner A runs 400 M
Partner B does AMRAP Burpees over the bar
Switch and repeat.

If above is completed in less than 30 minutes, start over and continute until 30 minutes is up.

lav 6 runder af dødløft hvor du stiger med 10 % af dit max løft hver runde.
5 af 30 %
5 af 40 %
3 af 50 %
3 af 60 %
3 af 70 %
3+ af 80 %
reps to beat = 10
(sidste runde (3+) skal du tage så mange reps du kan op til 10)

Complete as many reps as possible in 3 rounds of:
1 minute of handstand push-ups
1 minute of chest-to-bar pull-ups
1 minute of front squat, 84/60 kg barbell
1 minute of double-unders

Rest 1 minute between rounds

3 x 10-20 saksaamista puolapuilla + 6-12 sateenkaarta

liikkeet löytyy täältä:
https://www.voimistelurenkaat.fi/liikepankki/index#

4x600m ( rest 75s btw sets)
Rest 3min
4x400m ( rest 60s btw sets)
Rest 3min
4x300m ( rest 45s btw sets)
Rest 3min
4x200m ( rest 30s btw sets)

On each distance go its own moderate hard pace, dont crash!

Monday, July 24

Strength

Introduction to Tempo Training

Today's Back Squat Tempo will be 31x0

This means:
3 second count down
1 second count pause at bottom
Xplode Up
0 seconds rest at top

Back Squat working up to 40% - 31x0

3 x 8 (Your last set should be @40% unless you have failed in an earlier set)

The key to Tempo Training working is to keep a consistent count. 3 seconds should be 3 seconds, not 2. If the weight is too heavy, don't be afraid to drop weight.

WOD

AMRAP 15

15 Wall Ball GTOH
15 Burpee over Wall Ball
200m Run

Rx - 20# / 14#
In order to receive an Rx for this workout, both feet must clear the apex of the wall ball, leaving off both feet as normal.

Tekniikka: Vauhtipunnerrus edestä/niskan takaa 6 x 8

Vauhtipunnerruksissa jousto polvista, lyhyt terävä ponnistus. Keskivartalon kontrolli on tärkeä, ettei liike nyökkää eteenpäin.
Työntö nopea - eikä hidas ja horjuva.
Telineestä.

Metcon 30s työ /30s huili:

4 rounds:
4 Front squat (tanko tai 30%)
5 Sit up
6 Push Press 30 %
7 Burpee