Overhead walking lunges 4x 5m

Warmup
300x single unders
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Speed and Quickness
20:00 AMRAP
-100x Single unders
-2x 25m sandbag jog
-10x pushups
-2x 25m KB farmers carry
-10x box jump overs
-2x 25m sandbag jog
-10x sit-throughs
-2x 25m KB farmers carry
-10x transverse band twists
-2x 25m sandbag jog
-:30 heavy bag striking for speed
:30 rest between rounds

Smoker
-4x 100m sprints

Core
3 rounds
-15x sit-ups
-15x rev hypers
-15x leg levers
-15x back extensions
-10x hammer swings

For time:
30x Back squat (BW)
Rest 5min
Then:
20x Front squat (BW)

Tc: 25min

4 rounds for time:
20x Sit up
20x Leg raise
20x Crunch

Tc: 12min

EMOM 30 mins
Min 1 200m Run
Min 2 80% max Cal Bike
Min 3 80% max Burpees
Min 4 80% max Box jumps
Min 5 Rest

Squat cleans

A) NOTES
- Strength: This EMOM should be very challenging, but the variance between positions means you'll be recovered enough between each piece. Shorten the hold time if necessary.
- Metcon: Sustainable 20 min AMRAP today of a Run, Air Squats, Renegade Rows, and Single Arm Power Cleans. Try to keep split times within 10s of each other.
- Equipment: Medium weight.

B) WARMUP
10 Upward Dog to Downward Facing Dog + Toe Touch
10 Russian Baby Makers
10 Arms Overhead Goodmornings
10 Punters each
10 Arms Overhead Squats
30 Jumping Jacks

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s SA Overhead Wall Sit R
Min 3: 30s Single Leg Reverse Plank L
Min 4: 30s SA Overhead Wall Sit L

D) AMRAP 20
200 Meter Run
15 Air Squats
10 Renegade Rows each
5 Single Arm Power Cleans each
– Goal: Sustainable pace, even splits.

• Alternatives for Run: 200 Meter Row 50 Double Unders or Penguin Taps 60 High Knees or KB March Total

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s Wall Sit
Min 3: 30s Single Leg Reverse Plank L
Min 4: 30s Wall Sit

D) AMRAP 20
200 Meter Run
15 Air Squats
10/arm x Prone Shoulder Taps with a pause each rep (keep the feet closer together for increased challenge

• Alternatives for Run: 200 Meter Row 50 Double Unders or Penguin Taps 60 High Knees or KB March Total

E) LIZARD POSE
As above

*käydään läpi soututekniikka

3 Rounds
Sets of 12

Goblet Squat
Decline DB press
Seated V-Ups
Static Lunges
Single Arm Rows
:45 Plank Hold

1 mile run

3rnds

7* bench press
7* db row
7* db press
7* db fly
7* db fly on your back
10* ghd situp

A,
Back squat week 3, cycle 3
1x5@75%
1x3@85%
1x1+AMRAP @95%

B,
Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day and try to increase by 2,5-5kg from last week.

C,
Incline Dumbbell Press 15-15, using heaviest weight per set
Close Grip Bench Press 10-10, using heaviest weight per set
Tricep Press Down 10-10, using heaviest weight per set
Curl Grip Barbell Row 10-10, using heaviest weight per set

Close Grip Bench Press- hands just outside the smooth
portion of the bar

Try to increase 2,5-5kg from last week for each lift.

D,
For time:
Run, 400 m
-- then --
18-15-12-9-6-3 reps of:
Power Snatch, @34/25kg
Toes-to-bar

Goal: sub 14 mins

E,
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
L Arm Farmers Carry, pick load 15m
10 L Arm Teapots, pick load
R Arm Farmers Carry, pick load 15m
10 R Arm Teapots, pick load