30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 rounds
1:30 cardio machine
10 step back lunges
10 bodyweight alt leg RDL
10 cossack squats
:30 Plank Hold
:15 Side Plank Hold R/L

Kevyttä hikoilua ja liikkuvuusharjoitteita

-> 20-30 min liikettä
- vuoroin 1,5 minuuttia kevyttä pyörää tai soutua, vuoroin 1min liikkuvuusharjoitteita

Muutamia hyviä liikkusuuvusliikkeitä:

Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!

Warm up(10)
3rds
20 mountain climbers
15 crossbody crunch
10 pik-n-grass

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
10 burpees w/strict push up
10 kettlebell swings
10 jing jangs
5 lungesters(lunge+lunge+squat+press=1)

Finisher
50 slow bicycles
1:00 samson per

A,
Tempo Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec lowering to the hang then GO! Regular tempo on the split jerk

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs, 60/50cm
9 Bar Facing Burpees
7 Front Squats, 61/43kg
5 Muscle-ups

C,
4 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs
Rest 1 min

3 RFT

10 + 10 One arm OHS w/ KB 16kg
30 Cal Echo Bike
5 RMU

Push press 2rm
+
3 rft
15-12-9
Box jump
Push press 52,5/35kg
2min rest between rounds

Xebex 10 rounds
20 sec ON / 40 sec OFF
(Cals)

E3MOM 5
5 Back squats (70-75%)

3 rounds
10/8 cal bike or row
10 air squats
10 DB press

Spend 5 mins warming up thruster weight

WOD
Every 10:00 for 30:00 (3 rounds)
40/30 cal bike or 50/40 cal row
30 thrusters 75/55
20 burpees

*sprint style rounds. Time Cap each round @ 7:00
*pick a thruster weight that you can do 30 unbroken. This should be a light weight.

Not for time:
3 rounds
15 weighted sit ups
15 v ups