800m run
10 snatches (75% BW = did 65)
20 HSPU (did on box)
30 back squats (75% BW = did 85)
40 box jumps (20)
50 burpees
800m run
24:15

WU:
25 jumping jacks
2 rds
10 pushups
10 situps
10 squats

Strength:
Bench
5x45: 55
5x45: 55
5x75: 85
5x85: 95
3x90: 100
2x90: 100

WOD:
Run 800m
Hold plank 1 min
run 800m
Hold squat 1 min
run 800m
hold L-sit 1 min (did knees up)
15:15

WU:
400m run
2 rds
10 PVC passovers
20m spiderman walk
2 wall walks
20m jumping walking lunges

WOD:
Angie
100 pullups (black band kipping)
100 pushups
100 situps
100 squats

21:03

building for 1RM (good form!)

8-6-4-2-1-1-1

Go every 3:00

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds @ empty barbell
5 Hang muscle snatches
5 Behind-the-neck snatch grip push presses
5 Hang power snatches w/ pause in receiving position before standing up
+
Build to workout weight on power snatch
* Few short sets of box jump overs, wall balls and burpees over the rower between sets
+
@ workout weight
10/7 (cal) Air bike
5 Power snatches
5 Box jump overs
15/12 (cal) Row
5 Burpees over the rower
10 Wall balls

SQUAT CLEAN

8-6-4-2
@ 75/80/85/90%

• drop and go
• tee rauhassa, mutta heti vaan lisää painoo ja uuteen sarjaan

Gymnastics

Warm up

60 jumping jacks
Do one burpee after every fifth jumping jacks

2 rounds of

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality
30min

Concentrate on bar approach and minimum amount of kipping swing before rep.

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E and T2B

WOD
AMRAP 8min
YGIG

2 burpees
5 pull-ups or 3 C2B or 1 BMu (=1 rep)
(One round equals 2+1 reps)

Scale as needed

EMOM 6 @ increasing pace
1) Row
2) Air bike
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 V-ups
10 Handstand shoulder shrugs
+
2 Rounds
8 DB strict presses @ light
5 Prone PPT pulses & hold last rep (10-sec)
3-5 Pike compression slides
10m Seal walk
+
Build to workout weight for both lunges
Practice a few sets of toes-to-bars, HSPU variations and GHD sit-ups between weights.
+
@ workout weight
6 Toes-to-bars
8 FR walking lunges
4 Strict HSPU
8 GHD sit-ups
8 BR walking lunges
2 Wall-facing HSPU

HSPU & rope climb technique

EMOM9
1: 0:40 double kb front rack hold
2: x reps HSPU
3: 1-2 rope climb / rope lowers

10+10 single leg ground-to-overhead (plate)
5+5 weighted cossack squat
4 min ergo
20 handstand shoulder taps / pike position shoulder taps
10+10 single arm lat pull down
5+5 xiao pengs
1:00 plank hold
4 min ergo