Calorie Tabata
Row
or
Bike Ergo
or
Ski Ergo
or
Echo Bike

• 2min. Bike

• 2x
  4-6 Walk Out + Push up
  6-8 Reverse lunge w/ stretch
  6-8 Ring row

• 1min. Bike

• 2x
  6-8 Deadlift
  6-8 Muscle clean
  6-8 Front squat

• Mobility...

• Work on:
  Squat clean / Ring Muscle up

15 x WB
15 x KB Swing 32/20
15 x Box Jump

2 Rounds
3min amrap
7 Power snatch 40/30
14 squats
3min rest
3min amrap
7 TTB
7 box jump overs
3min rest

Roy Sundberg
Lämmittely 11:45

KB Curls
4 x 8-10. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A,
Power Snatch + Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

B,
Tempo Snatch Grip Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tempo- 3 secs up and down

C,
5 rounds for time of:
10 Push Press @70/47kg
20 Med Ball Cleans @9/6kg

Goal: sub 12 mins

D,
3 rounds for quality of:
10 Back Extensions
12 Rear Delt Raises, pick load
10 Weighted Sit-ups, pick load
10 Plate External Rotations, pick load (Cuban Rotations)

15min AMRAP

200m run
10 DB Power snatch (R)
10 DB Power snatch (L)
5 Ring muscle ups
@22.5/15
if can't rx ring mu perform low rings feet on the box

Bench press 3x8 reps

• Strength: This shorter EMOM should open your hips up and warm up the legs and the core in preparation for the WOD.
• Metcon: Our WOD today should leave you with a good sweat but not be overly taxing on any one muscle group. Breathe, move and give your body some help recovering from the previous two days of training.
• Equipment: Medium weight.

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
6 Arms Overhead Squats
8 Wall Slides

C) EMOM 8
Min 1: 40s Lateral Lunges
Min 2: 30s Goblet Wall Sit w. Pulses

D) AMRAP 20
300 Meter Run
20 Russian Twists total
5 KB Windmills each

• Alternatives for Run 300 Row 75 Double Unders 75 High Knees or Penguin Taps 80 KB March

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION
B) WARMUP
As above

C) EMOM 8
As above

D) AMRAP 20
As above but with 5-10/side Tall Kneeling Windmills without weight. Go slow

E) LIZARD POSE
As above