25M Shuttle Run

5-10-15-10-5
Ring Push-ups
Box Jumps

25M Shuttle Run

3 rds:
25 ghd
25 backextension

2 rds:
cable one-arm rotational row 10@
Physioball russian Twist 10@

1. 3x 2xpaused ohs 2xsnatch balance 2x high hang snatch Use @40%

2.
3 rounds snatch from the blocks (knee level)
2x60% snatch
2×65%
2×70%
2×75%

Lepo/väliinjäänyt harjoitus

Shoulder press 1-1-1-1-1 reps

EMOM X 24 Minutes:

• Min. 1 - 12 DB Muscle Cleans @ 15-35/10-25 lbs.
• Min. 2 - 20 meter Sled Drag @ 45-135 lbs.
• Min. 3 - 12 DB Power Clean and Jerks @ same weight as DB Muscle Cleans

• Min. 4 - 12 Total (6/Leg) DB Walking Lunges @ same weight as DB Muscle Cleans

• Every round you successfully complete all of the repetitions of a movement, add 1 rep to that movement the following round. Every unsuccessful round, subtract 2 reps from that movement the following round. The Sled Drag will not increase or decrease. It stays at 20 meters throughout the entire EMOM.

• This will be a very grip intensive workout due to so much time spent holding the DB's. That is why the weights are lighter today. Challenge yourself, but pick a weight that you can cycle quickly and efficiently with good technique. Go lighter rather than heavier on this workout.

2-4-6-...-20:

Ghd sit ups

120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

2.Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

400m sprints x 4
2 mins rest

10 min. AMRAP:
5 C&J 60 KG
10 HSPU
50 DU