Front rack lunges

Maastaveto nousu raskas 4 ( re grip )
Bulgarialainen askelkyykky koroke päkijän alla 2x8/jalka
Alataljaveto kuminauhalla 3x10-13 pausella
I-Y-T 10/ asento
Kylkilankku 3 x Max / puoli

WARM-UP

LINE DRILLS
8m of…
Toe Walk
Heel Walk
Forward Hurdlers (kick leg back and bring up and around)
Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)
Straight Leg Kicks
Quad Stretch + Reach
Butt Kickers
High Knees
Bear Crawl
Quad Crawl

Into…

2 ROUNDS
100M Jog
5/5 DB Halos
5/5 SA DB Press
5/5 Suitcase DB Deadlift
10 Deadbugs

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EXTENDED WARM-UP (ALL)

5 SETS
3-5 Deadlifts
5-7 DB Push Press
100m EZ Jog
Start Moderate and build slightly past Workout Weight.
-Rest As Needed b/t Sets-
- RPE 5

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WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME
200m Run
21 DB Push Press (22,5/15)
200m Run
9 Deadlifts (100/70)
(Score is Time)
- RPE 9

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WORKOUT (FITNESS)

3 ROUNDS FOR TIME
200m Run
21 DB Push Press (15/10)
200m Run
9 Deadlifts (85/60)
(Score is Time)
- RPE 9

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OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-

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https://vimeo.com/938104255?share=copy

Power clean 5x5 80%

Echo, calories
KBS 24/16kg
Wallball 20/14lbs

Rest 5min

C2 bike, calories
DB snatch 22,5/15kg
Walking lunge, m 24/16kg kb’s

3+3 nousevilla

LÄMMITTELY
Blokkipeli
Korttipakkapeli - max 10 min
♠️ x-hyppy/askellus
♥️ ristikkäinen tuulimylly
♣️ vuorikiipeilijä
♦️ maastaveto 8kg kk

4 DAYS TILL CHRISTAMAS
AMRAP 20 min
23 air squat / goblet squat
23 rengassoutu
23 levypaino tempaus
Jokaisen 4 minuutin kohdalla tehdään 4 burpeeta

A1: Push ups 6x11 E2M
A2: SA Kb rows 6x8/arm
B: DB biceps curls 1xMax
C: SA Db Shoulder flys 1xMax

1) 1000m bike
2) 5pc & 10 situp

Wod: in a 60 min window

1: warm up

1A: 10 mins to practice
Open 18.5 movements.

1B: 15 min Emom
1: 15 AKBS@24/16
2: 3 BMU
3: 15 Burpees
4: 3 rope climbs
5: 15 box jumps@24/20"

1C: 10 mins to practice your weakest movement

1D: remaining time AMRAP
stretch/roll/bands and prepare for 18.5!