Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 inchworms
10 sl dl
5 jing jang

Metcon/*Rx(15)
5rds
200m run
1 rope climb(mod)
15 cal airdyne

Finisher
50 dbl crunch
50 slow bicycles
50 t-raise
2 min samson stretch

16 Min EMOM of:
Odd Min
BB Back Squats
90% of 3 @ 9 RPE 1 rep
Use load of 3 @ 9 RPE of this week
Even Min
Strict Handstand Push Ups 5-10 reps

Pystypunnerrus 5x8@kahvakuulat + kuminauhat

Tanko päänpäällä saksista saksiin

6x3+3

Takakyykky samaanvauhtiin

5x5@50-65%

Tuesday 13th March

EMOM 35min (7ea):
1) 2 Mid-Hang Snatches
2) 30-Second Plank
3) 10 Lateral Bar Over Burpees
4) 5 Strict Toes-to-Bars
5) Rest

Post work to comments.

EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
Min 1: 10-15 Dumbbell thrusters 50/35
Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
Min 3: 10-15 Wallballs 20/14
Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
Min 5: Rest

Pressi tempaus otteelle

3x5@ 15% kevyempi kuin viime viikolla

Tempaus
2@70%
2@75%
2@80%
kahdesti läpi

Tempaus veto (epäkäs)

3x3@90%

Takakyykky

3x3@70%

Kelkkahelvetti osa 666 😈

1 kierros: kelkka + 20kg, suora edestakaisin
2 kierros: kelkka + lisää 20 kg (miehet) 10kg (naiset), suora edestakaisin
3 kierros: kelkka + lisää 20 kg (miehet) 10kg (naiset), suora edestakaisin
...tätä jatketaan siihen asti kunnes koneesta loppuu tehot ja vääntö 😅

Ensimmäiset kierrokset voit ottaa spurteilla, lopussa vain yrität saada kelkan liikkeelle ja pysymään liikkeessä. Hyi helvetti kun tekee hyvää!!!
Pidä kunnon tauot kierrosten välissä.
Lopuksi rullaile selkää pehmeällä rullalla + kevyt alakropan venyttely.

1. Mobility
2. 5 min. easy ROW
3. Easy WOD:

4 rounds:

5 thruster 20kg/15kg (empty barbell)
5 burpees over the bar
5 air squat

1. 10 min. easy AAB
2. Mobility (20/30 min.)

1 x 1000m Jog
1min rest
2 x 500m moderate/fast
1 min rest between each

1 x 800m Jog
1min rest
2 x 400m moderate/fast
1 min rest between each

1 x 600m Jog
1min rest
2 x 300m moderate/fast
1 min rest between each

1 x 400m Jog
1min rest
2 x 200m moderate/fast
1 min rest between each

Snatch grip means that the athlete uses the same grip as in snatch. The starting position for the deadlift is that of snatch. The snatch deadlift is a strength movement, and no explosive pull is needed. The end position is the same as in traditional deadlift, the knees, the hips and the shoulders must be aligned, the hips and knees fully extended. The athlete can choose the weight for this movement.

The wallball throw starts from squatting movement. The medball is then thrown to a height of 305 cm by men and 275 cm by women. Men use 20 lbs/9kg medball and women use 14 lbs/6kg.

The workout lasts for 20 min. The clock is set to alarm each minute. Every other minute the athlete completes six deadlifts and rests the rest of the time until the second minute starts. Every second minute the athlete does 12 wallball throws and rests the rest of the minute. This is repeated 10 times, 20 min altogether.