For time

• 500 m run
• 50 double unders
• 50 Wallballs
• 500 m run
• 50 double unders
• 40 Wallballs
• 500 m run
• 50 Double unders
• 30 Wallballs
• 500 m run
• 50 Double unders
• 20 Wallballs
• 500 m run
• 50 Double unders
• 10 Wallballs

Rest day, total workouts of the week 11 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 65 min
Upper body strength x 2
Squat - 2580 kg

Gymnastics
MU - 35
BMU -
BFLY - 60
BCTB - 50
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2820

Build to Heavy 6

EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min
ja/tai

CORETREENI 2-3 kierrosta,
kesto 20-30min,
työ 30s + lepo 30s,
sarjojen välissä lepo 60s
Tee alkuun valinnaiset lämmöt

CORE: väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN
2. CRUNCH
3. THURSTER
4. one leg BENT OVER reverse grip
5. SIDE PLANK
6. one leg BENT OVER reverse grip
7. SIDE PLANK
8. JUMPING JACK

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For time:

21-15-9
Squat jump
7-5-3
Navy Seal

1 rep of Navy Seal:

Push-up + Knee to elbow, R + Push-up + Knee to elbow, L + Push-up + Stand up

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WARM-UP:

15-12-9
Air squat
12-9-6
Push-ups

Then,

2 rounds

1min per side Half kneeling hamstring stretch
1min Chest stretch alt. sides

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20min amrap for quality

5 hspu
10 pull up
15 cal bike

• 2min.: Row/Bike/Run/Ski

• 2 rds:
  6-8 Deadlift
  6-8 Kipping swing

• 2 rds:
  4-6 T2B
  4-6 DB Front squat

• Mobility...

• Work on Front squat

Back squat

1 x 3
1 x 3
1 x 3
2 x 3

3 sets:
12 Incline DB Bench Presses
12 DB Hammer Curls
15-20 Banded Tricep extensions

For time 10min TC
12 DB Deadlift
9 DB Hang power Clean
6 DB STOH

2x 22.5