On the 4:00 x 4 Rounds:
50 Meter Sled Push
50 Meter Double Farmers Carry (70’s/50’s)
50 Meter Strongman Sandbag Carry (150/100)

Kilos:
Dumbbells:32’s/22.5’s
Sandbag: 68/45.5

3 Sets - Not for Time
6 Single Arm DB Overhead Split Squat
10 Side Plank Clamshells/side
20 Windshield Wipers (10/side)
*slow controlled movements with purpose to warm up and activate

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(24)
WRK 7:00 REST 1:00 x3
8 alternating shoulder press
24 dumbbell hop overs
4 renegade rows
24 alternating sit ups
8 ring rows/upright row/6 strict pull ups

Finisher
50 cross crunch
1:00 samson per

Sawo Duathlon with Partner
AMRAP 30*
Run 5k both.
Remaining time row max calories. YGIG

Lepoja ja sit taas vetoja!

Ready For KK karsinta....

50-40-30-20-10
KP Rive+työntö
-Välissä sprintti

• Interval:
2000/1600 m of:
SkiErg o Row @ max effort
(registra il pace/500 m)
5:00 rest
3 Interval of:
SkiErg o Row 1000/800 m @ 2000/1600 m pace (usa il pace/500 m dei 2000 m)
1:1 rest

Attainium Jump
• Each work out contains.
1. Mobilization/Activation with Dynamic Explosion Development
2. Bi-lateral Stability/Explosion with Stability and Explosiveness
3. Unilateral Stability/Explosion with Balance and Explosiveness
4. Directional/Reactionary Explosion with Directional Jumps
5. Core Stability.
• The training sessions should take about 30 minutes to complete.
WOD The Rondina Chipper Crisper
After Sisi Rondina 5’6” Pro Volleyball Player.

Lesson: 3 Fs Focus, Feedback, Fix
When we practice or do activities try to put fun and play into what we do. At the same time to improve we need to practice with deliberative purpose. We need to be focused on the activity and when done have someone give feedback or give your self feedback. Video is a good way to get feedback. After adjust and fix issues.
WOD The Rondina. Chipper Crisper (Find a good Play list while doing this)
For each Chipper Start the timer do the exercise as fast as you can. Stop the timer. Then write down the time. Rest 1 min then move to the Crisper. Take your time on the crisper and do each movement with purpose or as directed.
At the end add up all the chipper times for all 6 chippers and that is your Rondina Chipper Crisper score.
Modifications: On the Chippers RX is 100. (You do not have to do all 100 in a row you can break them up in to groups)
Pro 200 HS/RX 100 Tier 4 20
D1 175 Challenge 75 Tier 3 15
D2 150 Tier 6 50 Tier 2 10
D3 125 Tier 5 25 Tier 1 5
Tier Intro: Do 1-4 of each Chipper exercise. Do not time.
Know your own limits, Set your own goals. Move toward Better.

Warm up:
• Light Jog 30 sec
• Jump Rope 30 Sec
• 5 Spot 180 drill 5 times.
• Whack a mole 3 times
• 5 push up
• 5 situps.

Chipper 1.

100 Squat Jacks.
Time:____________ Level_________
Rest 1 minute
Crisper 1. Mobilization/Activation
Mobility.
• Supine Knee Drives (1 x 10ea)
• Supine Straight Leg Raises (1 x 10ea)
• Pike Ankle Mobility (1 x 10ea)
• 4pt Hip Flexion Rock Back (1 x 10)
• Hip Extensions (w/3 sec hold) (1 x 10)
• Half Kneeling Reach & Twist (1 x 5ea)
• Toe Touch to Overhead Squat (1x5ea)

Chipper 2
100 Skaters Hops
Time:____________ Level__________
Rest 1 minute
Crisper 2: Dynamic Explosion Development
(20 yards per movement)
• A-Skips
• Straight Leg Skips
• Fast Leg Cycles (R)
• Fast Leg Cycles (L)
• Backwards Open Skip
• Side Shuffle w/a Flip
• Carioca w/High Knee Over
• Fast Feet to High Knees

Chipper 3
100 Marching Glute Bridges
Time:____________ Level__________
Rest 1 minute
Crisper 3: Bi-lateral Stability/Explosion
Stability
• Squat Hold (2 x 15 secs)
• Lunge Hold (2 x 15 secs each leg)
• Squat to R Lunge to L Lunge to Squat (2 sets)
Explosion
• Individual Vertical Jumps (1 x 5 reps)
• Individual Tuck Jumps (1 x 5 reps)
• Individual Star Jumps (1 x 5 reps)

Chipper 4
100 High Knees
Time:____________ Level__________
Rest 1 minute
Crisper 4: Unilateral Stability/Explosion
Balance Drills
• L/R Balance Drill (2 x 5 reps each leg)
• F/B Balance Drill (2 x 5 reps each leg)
• Crossover Balance Drill (2 x 5 reps each leg)
Explosion
(30 yards per movement, 2 sets per movement)
• A-Skips for Height
• A-Skips for Distance

Chipper 5
100 Plank Jacks
Time:____________ Level__________
Rest 1 minute
Crisper 5: Directional/Reactionary Explosion
Directional Jumps
• L/R Directional Jumps (3 x 5 reps)
Core Stability
• Push-Up Hold (2 x 30 secs)
• T-Push-Up Hold (1 x 30 secs each)

Buy Out Chipper 6
25 Squat Jacks
25 Skaters Hops
25 Marching Glute Bridges
25 High Knees
25 Plank Jacks
Time:____________ Level__________

Add up all 6 Chipper times: That is your Rondina Chipper Crisper Score.
Total Time:____________ Level__________

Do some light stretching.

Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod 10min amrap
Salin ympäri juoksu
(otm: 1) 3burpee 2)10s Lankku 3)10s kaaripito)

Loppuvenyttelyt

Row 4x1000m
Rest 1:1