A,
Concentric Back Squat 1x1
Concentric means that you will be starting this lift from the BOTTOM of the rep. Hip crease should be below the knee and you should be in a solid “bottom” position in the squat.

Use the heaviest weight you can for the set.

Find a heavy single for the day in 20 mins.

B,
6 rounds for time of:
18/15 assault Bike Calories
3 Rope Climbs

Goal: sub 12 mins

C,
Optional
For distance:
Ruck: 1x 60 mins @ 12/9kg

Find a trail and get outside.

3-4 Sets:
A. 8-12 Dumbbell Chest Fly
B. Reverse Hyperextension Hold (To Failure)
C. 8-12 Triceps Kickback

*Repeat from 7.16.22 

*Kippitekniikkaa renkailla
*Rengas - muscle up progressio jalat maassa

*Etunojapunnerrus
*Abmat-sit up

Alkulämmittely leikki ja mobility

Eläimet

Wod: 20s /15s 4 kierrosta
Lankku
Burpee
Kyykky
Käsillä seisonta
Patsas

Loppuvenyttelyt

Clean and jerk
4x 2x2 max 80% rest 3 min between sets

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 row or air bike
10 scap pull ups
8 kip to swings
6 inch worm with push to strict pull up / jumping pull ups
6+6 single arm db thruster
12 hollow rocks

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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CLEAN + SPLIT JERK

EMOM 30
1. One arm Devil´s press
2.DB squat
3. One arm DB push press
4. DB OH walking lunge
5. Rest
→ Choose reps you can hold for 6 rounds

4 rounds for time
200m row
8 strict press (75lbs)
10 wreckbag reverse lunges (35lbs)
10 HRPU

Core:
1 min Plank
60 Plate Sit-Up
50 sec Plank
50 Plate Sit-Up
40 sec Plank
40 Plate Sit-Up
30 sec Plank
30 Plate Sit-up

Wod
100 Thruster
4 Burpee on the top of each minute
Tc: 12’