Overview: Warm-up -> TFW Voima 1 -> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x8 (*knees).

TFW VOIMA 1
A1 Overhead Press 4 x 6 (Set 1: 6kg, Set 2: 8kg, Set 3: 8kg, Set 4: 8g)
B1 Chin-up 4 x 6 (body weight TRX row)

C1 Floor Press 3 x 8 (Set 1: 6kg, Set 2: 8kg, Set 3: 8kg)
C2 Bent Row 3 x 8 (Set 1: bar, Set 2: bar, Set 3: 10kg)

D1 TRX Curl 3 x 10
D2 TRX Tri Extensions 3 x 10
D3 TRX T 3 x 10

COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.

Total 85min:
10min DU practice
WOD 60min:
WU: DU practice + 5 rounds: 6 front squat + 12 sit ups (15kg)
Mobility: squat, hamstrings
Strength: front squat 5 + 5 + 5+x
WOD, 5min AMRAP 3, 6, 9, 12...
Thruster scaled 20kg
KB swing scaled 16kg
Result: 36 reps (3 whole rounds) + 9 thruster
Challenge of the day: tabata V-ups
10min DU pracice+5min row

Deadlift 5x3 (3RM)
Deficit deadlifts 3x10 (65% 1RM, feet 5" off floor)

Rest 5 minutes after last set.

5 rounds
18x Sumo deadlift high-pull (somewhere in the range of 75-95#)
15x Dips (any style)
12x DB thruster (50% SP 1RM)

Subs
Sub out DBs for a BB or vice-versa, you could also use single or double KBs for the SDHP or thruster. If dips aren't an option sub out for a push-up variation.

Find 3rm for Push Jerk (20mins) 85

Then,

4 rounds

5 Push jerk (80% of 3rm) 65

10 Ring dips (green band)

200m run

Vähän ristiriitaiset fiilikset. Rive oli tänään mukavaa ja omalla mittapuullani oikein sähäkkää. Työntö taas takkusi sitten senkin edestä ja oli ihan karmeaa räpellystä eikä tekniikka meinannut pitää noissakaan painoissa :o

A1) 3-pos. clean x5, 70-80% 1RM. Tässä 45, 47, 50,50 ja 52kg, ei ongelmia.

A2) Jerk+behind neck jerk 5x2+1. Tässä sitten 45, 50, 45, 45, 47kg. Säälittävää!!! Niskan takaa oli huomattavasti helpompaa, edestä ihan karmeeta. Voi mahoton näitä mun tekemisiä...

B) mave 5+ leuka 5, 2min erät ja yhteensä 20min.

Mave: 65, 67,5, 70, 72,5, 75, 77,5, 80,80, 82,5 ja 87,5. Viimeinen 87,5 ei ollut edes ihmeellisen raskas, joten kysynpä vaan et miks aloitin 65?! Lupaan ja vannon, että jos/kun näitä tulee lisää niin aloituspaino on 75 eikä yhtään vähempää.

Leuat punaisella kumpparilla. Meni helpommin kuin viime viikolla, mutta hapottaahan ne ihan älyttömästi.

400 mt run
20 x push up
20 x butterfly sit up

Cash in 1000 m run

3 rounds:
20 push-ups
40 abmat sit ups
10 hspu
5 headstand w-ups
60 single unders

Cash out 1000 m run

Overview: Warm-up -> TFW Hurrikaani -> Cool down

WARM-UP
I II III IV boxes
Quick steps x 3 rounds
Quick steps to high knees drills
Sprint drills (with skips and arm techniques) basics

TFW #YOLO INSPIRED HURRIKAANI CIRCUIT
[Round 1 x 3]
Push-up x 10 / Shoulder raise x 10
Knee grab x 10

[Round 2 x 3]
MB Push-up x 10 (5 each arm) / Knee to chest x 10
MB Prisoner Sit-up x 10

[Round 3 x 1]
Push-up with rotation x 10 / or plain rotation x 10
Russian twist x 20

COOL DOWN

10 min cap
Test: Leg Straight, eyeball your dorsiflexion (don’t let your knee bend)
MWod: 2 Min of loaded ankle mobility work done before your training. If you are performing the Mwod not in the same hour as jumping, go ahead and squat the whole five minutes. If you are doing the squat before training, only 2 min. Save the balance for POST jumping/training.
–Free up the skin on your heel chords. Take as much time as you need. Remember to test to see if it makes a difference. We usually get upwards of 10 degrees from this alone. (fascial release with percussion…)
–Contract relax your calves with a straight leg bias. Calf stretch on the wall.
Re-test: You should weigh less than a slice of bread…

http://www.mobilitywod.com/2010/09/episode-25-heel-cords-of-a-cheetah-achilles-well-being/

100 min
Warm up for 15 min
1.Gymnastics
A. Kipping pull up + butterfly pull up practice
- 4 sets

B. Every 90 s. for 5 total sets:
- 4 kip pull up + 3 bfly x 2
- 3 kip pull up + 2 bfly x 3

2.Conditioning
6 x 3 min on : 2 min off
A. 15 cal bike
5 BMU
Max reps burpee box jump over
Reps: 13 12 12 = 37

B. 15 cal bike
12 TTB
Max reps hang power clean @ 40 kg
Reps: 15 17 19 = 51
Total of 88 reps
HR 158/179

3.Strength
A. 3 sets, rest 1 min between supersets
10 x Barbell bent over row - 30 kg
8 x ring push up

B. EMOM7 - abs