Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats
30 Double Unders

Mobility:
Shoulder on bands
PVC Pass-through
Sotts Press with the PVC pipe

MetCon:
100 Pull Ups
100 Push Ups
** Where Angie deviated into Ange
30 Weighted Sit Ups (45 LBs plate overhead)
100 Squats

**My buddy Parker, when he finished the 100 pull ups and 100 push ups, started doing sit ups. So, when I finished my pull ups (I had to go push ups, then pull ups because of space constraints), I started to do some sit ups just for some extra work … I did not realize they were doing Angie until I finished my weighted sit ups and a few friends started moving to squats. So, I hopped over to do the 100 squats just for the hell of it … and because I’m not too bright :).

WARM UP
cat/cow
Tspine ROT
Psoas Lunge Reach
Front Lunge - Lat Lunge - Twisted Lunge (L / R)
Lizard push up
Strict PU
Suicides
Broad Jumps

WORKOUT
GROUP1 : CV CONDITIONING [including but not limited to...]
Box Jumps
Skipping
Curve

GROUP2 : STRENGTH & CONDITIONING [including but not limited to...]
Inverted BB row
BB DL
DB weighted Leg Lowers

[2:00 W including transition] once through each circuit then SWITCH

FINISHER :
ABS ABS ABS

Tempaus:
kisaveryttely kevennettynä -2...-5 kg

Työntö:
kisaveryttely kevennettynä -10 kg

Kyykky nelosia työntörautaan saakka 4x4

Selkää ja vatsaa kevyesti.

Row 1000m for time

Rest then,

For time
30 reps of Bear Complex 95

1 rep= Perform all of the following without putting the bar down;
Power clean, front squat, push press, back squat, push press(from behind the head)

Did the row in 3:33 which was a real good time for me. Then Did the WOD in 9:02 @ 95#

100m uiden alkuverryttely

4x100m (2 ensimmäistä: 50m potkuja + 50m uiden, 2 viimeistä kokonaan uiden)

15x50m (ensimmäiset 5x50m kokonaan potkien, toiset 5x50m uiden, viimeiset 5x50m: 12,5m KOVAA uiden + 37,5m kevyesti uiden)

100m loppuverryttely (sisältäen 25m sukellusta)

Uida voi myös omaan tahtiin, yhteensä n. 20-30 min

PK-treenit toteutetaan omalla ajalla salilla tapahtuvan voimatreenin lisäksi.

On hyvä, jos tällä viikolla pystyt suorittamaan 3 PK-treeniä.
Peruskuntotreeneissä sykkeet saa pysyä matalina. Treenit saa tehdä kokonaan mukavuusalueella. Sykemittarin lisäksi mittarina voi käyttää sitä, että PK-treenin aikana pitää pystyä puhumaan. Älä tee liian kovaa! :)

WU
3 rds
10x air squat
12x plank shoulder tap
4+4 DB/KB push press
6x burpee

Perform the following on every minute for 12 minutes:
Air Squat 5 reps
Push Up 3 reps
Burpees 5 reps
Stay the rest of the minute in plank postition.

Finish off with Tabata: KB swing (AHAP) and/or shuttle run.

125 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. Snatch from the blocks (just above the knee) > hang snatch
4x2x75-80 % / "1 rep in the tank"
- New set every 3 minutes
- 44 kg

B. Snatch pull (normal tempo)
4x3 / "1 rep in the tank"
- New set every 2 minutes
- 60 kg

C. Snatch balance + OHS
3x2+1 / "1 rep in the tank"
- New set every 2 minutes
- 42.5 45 45 kg

3.Accessory
EMOM12
1. 3-5 Seated box jumps - 24" x 5
2. 8 Heavy hip thrust - 65 kg
3. 5+5 Forward stepping lunge + plate rotation for core - 15 kg

"Bouncy House"

AMRAP 4
3 Rounds of
12 Deadlift
9 Hang Power Clean
6 Jerks @42,5kg
Time remaining: Max Cal Assault Bike

rest 4

AMRAP 4
2 Rounds of
12 Deadlift
9 Hang Power Clean
6 Jerks @60kg
Time remaining: Max Cal Assault Bike

rest 4

AMRAP 4
1 Rounds of
12 Deadlift
9 Hang Power Clean
6 Jerks @70kg
Time remaining: Max Cal Assault Bike