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15k run Time Trial @80-90% effort

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä. Harjoituksen tavoitteena on juosta 15km reippaasti, mutta ylläpidettävällä vauhdilla sekä löytää sopiva tahti puolimaratonia varten.

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WARM-UP:

5-10 x 40sec Run, 20sec walk

Then,

1-2 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
On the 1:30 x10
5 push ups
10 goblet lunge(choose weight)
20 jump rope/heavy rope/double unders

Finisher
100 bicycles
1:00 quad stretch

2 rounds
10 min each
Row
Bike
Echo bike
Ski

Total of 1h 20min

For time:
1000m row
50 burpee box jumps
50 TTB (sub leg raises)
800m run

• if more than 3 people then have half of them do the run first and the other half do the row first

"AMRAP 8'
8 Dual DL @ 140/100kg
8 Synch Burpee over the Bar

-2' rest-

AMRAP 8'
8 Synch DB Thrsuter @2x15/10kg
8 Synch T2B

-2' rest-

AMRAP 10'
6 Dual DL @ 140/100kg
6 Synch Burpee over the Bar
6 Synch DB Thrsuter @2x15/10kg
6 Synch T2B"

Power clean + Hang clean + Front squat + Jerk

Build to heavy complex of 1+1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

AMRAP´S

AMRAP 2 Burpees
AMRAP 2 Pull Ups
AMRAP 2 Air Squats
AMRAP 3 DeadBugs
AMRAP 3 Squat Jumps
AMRAP 3 Sit Ups

A.
EMOM x6:
1.) Jumping jacks
2.) Mountain climber
3.) Lunges
4.) Walk out + Push up
5.) One leg V sit up
6.) Burpee

• Mobility...

B.
10 rds:
8 DB snatch (Alt.)
8 Burpee over DB
10m OH-Walking lunges

C.
5 rds: super sets.
6-10/hand Bent over row
Max reps Push ups
Rest 2min...

3x
20m sled pull with rope across the rig
20m sled drag backwards

Four sets of eight double kettlebell overhead presses. Mark weight of single KB.