Warm up
2 rounds
1:30 cardio machine
30 plate hops
10 plate halos R/L
10 Plate Row
:30 Side Plank R/L
:30 Hanging

Skills
Kipping Pull ups and Handstand Push Up

Strenght
3 sets of Strict or Kipping Pull ups
3 sets of Strict or Kipping Handstand Push ups

Metcon
For time
30-24-18 reps
DB Snatch
Push Ups
Weighted Box Step ups (DB On shoulder carry)
time target 15-18 minutes. Cap 20 minutes.
Scaled rep 24-18-12. Change DB Snatch to KB snatch or swing if
needed.

30 - 40 min ( 6 - 8 rounds )

Minute 1 : Bike Erg Calories
Minute 2 : Strict Weighted Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : Strict Weighted Ring Dips
Minute 5 : Rest

40 - 60 min Run, Bike Or Row

2000 m C2 bike
1000 m Ski Erg
2000 m C2 bike
50 HSPU
2000 m C2 bike
50 box over step ups with DB (22,5/15kg)
2000 m C2 bike
50 DB snatch (22,5/15kg)
2000 m C2 bike
1000 m row
2000 m C2 bike
100 m farmer carry (2x 24/32kg)
2000 m C2 bike
100 m sandbag carry walking lunge (10/20kg)
2000 m C2 bike
100 wall ball (4/6kg)

Iso DB Lat Pull-over 3 x 6-8 each. Rest 60s

20 Min amrap

• 1,2,3,4,5… Devils Press
• 10 Atomic situps

From Time :
100 Lateral burpees over Rower
Everything 2 Min (starting art 0:00) : 250m Row

Time Cap : 30 min

Supersets 5 sets
Bench press 10 x 5. (40 kg)
6 pull -ups

2 min break for sets
3 sets
Push press 3x 10 (30kg)
Kb snatch 8x8 (14 kg(

VIIKKO 1, HARJOITUS 1

LÄMMITTELY
5:00 min ergo

Tämän jälkeen
10:00 min

15 Kuminauha "pull apart"
15 Vuorikiipeilijä
10 Kasakkakyykky
5-10 Penkkipunnerrus
5 Takakyykky

VOIMA

Takakyykky
3x5 @RPE 7
-2min lepo sarjojen välissä

Penkkipunnerrus
3x10 RPE 7
-2min lepo sarjojen välissä

Yhden käden kulmasoutu
3x10/10 (moderate eli keskiraskas paino)
-1-2min lepo sarjojen välissä

A,
Snatch Balance 3-3-2-2-1-1

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

B,
4 rounds for time of:
Run, 400 m
25/20 Bike Calories

Goal
Sub 20 min

C,
3 rounds for quality of:
Straight Leg Hip Bridge March, 20 secs
Banded Clam Shell, L 20 secs/R 20 secs
Rest 1 min