2 Sets :

8 Rounds

20 Second Sprint
40 Second Rest

4 Minutes Rest between sets.

• The goal here is complete roughly the same number each set.

• Score total calories each set .

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(25)
WRK 3:00 REST :45 ×6
4 upright rows/ring rows/strict pull ups
8 jing jang(5 yard suicide)
16 sit ups
32 jump rope/hvy jump rope

Finisher
50 round the world
1:00 samson stretch

30 clean and Jerk
30 snatch
Then
5 rounds
20 pullups
40 pushups
60 airsquats

Bench press 4x8 reps, then max reps @ 95%

Skill Conditioning

EMOM 12 min (4 rounds)
Min 1) Double unders
Min 2) C2B pull-ups
Min 3) handstand walk

*Itse saa määrittää x-määrän toistoja

Enjoy the summer! :) If the weather changes! :D

Warm Up
2 rounds
1.5 min cardio machine
10m inch worm
5+5 squat strech
10 gtoh + halo
10 goblet squats
5+5 single arm plate press
:40 Plank Hold
then some mobility and movement prep

Partner Metcon
4 sets
25-30 Wall ball
25-30 KB Swings
25-30 Box Jump
24/30 calories of Cardio Machine
you go I go
Rest 2 min bwn sets

Midbody
3 sets
8-10 Reverse Crunch
16-20 ALt Leg V-ups
8-10 Side Plank Dips R/L
rest 1 min

Location: Wofford Benjo
Uniform: Winter APFU and a water source
Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
First formation NLT 0600

Warm up

200 meter jog
10 arm circles forward
10 arm circles backward
7 inch worms
Arm overhead L & R stretch

Workout
5 Rounds for time
15 hand release pushups
200 meter run
15 ground to overhead
10 v ups
200 meter run
15 burpees over dumbbell
1 min rest
 
Accessory Work
45 sec side plank hold rest 15 secs
switch sides
45 sec side plank hold rest 15 secs
60 sec Plank Hold into 10 Knee to Elbow
15 Superman
90 sec Plank Hold into 20 knee to Elbow
20 Superman

Cool Down
Cadet lead PRT

LIGHT WEEK

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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PAUSE OHS BALANCE *pause 3sec bottom position
4x3@barbell with banded & weight, rest between sets 2min

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NINJA POWER CLEAN + FRONT SQUAT + PUSH PRESS
4[1+2+3]@up to 60% jerk-%, rest between sets 2min

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PAUSE SNATCH PULL *1 sec at the pause knee + mid-thigh - full foot
3x2[1+1]@60% sn-%, rest between sets 2min

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PAUSE FRONT SQUAT *pause 2-3sec in the down position, GO UP FAST!!!
3x3@RPE7, 3-4 reserve for reps, rest between sets 2min

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RDL *jerk-grip
2x5-7@RPE8, 2-3 reserve for reps, rest between sets 3min

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SUPERSET: quality

2-3 rounds:

6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
12 GOOD MORNING
10 PULL UP *myötäote
6 DEPTH JUMP *korokkeelta hyppy boxille

Rest between sets 2min

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min