Rästi

75 min
Aerobic work
2 min run/1 min walk

130 min
Warm up for 20 min

1.HSW
- 25 m

2.BCTB
- Bfly x 20
- BCTB sigles 8 x 1
- BCTB + KS 5+5 x 4
- BCTB + CTB 1+1 x 5

3.Power clean + Split jerk
1+3 up to 75% effort

4.Accessory
3 sets:
Banded apple picker 8+8
Bent over Y x5

Lepoja

AM: 155 min
Warm up for 15 min

1.Strength
A. Push press 3 RM
- 55 kg

B. Weighted Chest to bar 1 RM
- 25 kg

2.Metcon
5 x 4 min on/1 min off:
20 cal Bike
20 Wall ball
15 Toes to bar
Total reps: 5 rounds + 20 cal bike + 3 wall ball

3.Strength accessory
A. 4 sets:
10 Supinated Bent over row - 45 45 50 50 kg
10 DB Bench - 30 30 35 35 lbs

B. 3 sets:
10 sa. DB push press - 35 lbs
15 bicep curl - 15 kg
12 side lat. raise - 10 lbs

C. Tabata v-ups/tuck ups

PM: 40 min
Aerobic work
1 min walk/1 min run
5.95 km
HR 126/159
6.48 min/km

95 min
Warm up for 15 min

1.Ring muscle up practice
High amplitude ring swings
- Accumulate 60 swings in sets of 6-8
Ring muscle up
- 8x1+2 - 10 reps
Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Clean and jerk
1 RM

3.Clean pull
Not done

4.Strength
A. 3 sets
Stationary dips x Tough (RiR 1-2) - 9 9 9 reps
DB Prone row x 10 - 30 30 30 lbs
- Rest 60-90 s between sets

Three sets of twelve reps of incline dumbbell bench press.

Warm up
2 rounds
9 sit ups
6 DB snatch
3 burpee box jump overs

WOD
2 RFT
50 sit ups
40 DB snatch 50/35
30 burpee box jump overs

• workout should take between 15-20mins.
• if first round takes longer than 10 mins scale reps for seconds round (30-20-10)
• scale for burpee box jump overs is burpee box step ups.

3 Rounds YGIG

5 Double DB hang power cleans 25kg
20m OH sg DB lunges R
5 Double DB hang power cleans 25kg
20m OH sg DB lunges L

Deadlift 5-5-5-3-3