Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one, pakara kuminauha)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

With Double Dumbbells 3 rounds of 5 reps each movement, increase weight each round
Deadlifts
Hang snatches
Thrusters
3+3 lunge elbow strech
3 inch worm with push up

Kevyt, sama kuin sali

3:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace

Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1:30 cardio machine
10+10 plate halos
15 GTOH with plate
15 goblet squats
25 plate hops
5+5 plate windmill
5+5 lunge elbow to floor strech + torso rotation

skill/wod prep (practise Single arm OHS and DB Squat Snatch)

Three 5-minute rounds of

200-m dumbbell farmers carry
Then as many reps as possible of

• 10 deficit push-ups (hands on DBs)
• 10 dumbbell squats

Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂ 35-lb. dumbbells

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets

Tässä ideota uinti harjoitteluun jos joku käy.
Sekariuinnin potkuharjoitteet ja sitten uintia.

300m alkuverra
2x25+25m delffaripotku kädet sivulla kropassa kiinni.
2x25+25m delffaripotku kädet suorana edessä
2x25+25m selkäuintipotku kädet sivulla kropassa kiinni.
2x25+25m selkäpotku kädet suorana edessä.
2x25+25m rintauinnin potku kädet sivulla kropassa kiinni.
2x25+25m rintauinnin potku kädet suorana edessä.
2x25+25m vaparin potku kädet sivulla kropassa kiinni.
2x25+25m vaparin potku kädet suorana edessä.

sit 2xsekarina 25m per laji ja 2x25m vapari pyrähdykset + 50m verrytttelyt.

30-20-10 reps for time of:

• GHD sit-ups
• Toes-to-bars
• Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Bar MU drills – 2 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip extension)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB movements
* Practice a few sets of other movements between sets
+
@ workout weight
10/7 (cal) Air bike
6 Single-arm DB clean and jerks, alt
3 Bar muscle-ups
10/7 (cal) SkiErg
6 DB box step ups
3 Wall-facing HSPU
30 Double-unders
4 Single-arm DB devils presses
1 Rope climb

Handstand!

warm up: ZOO walking
5 ' core

Handstand progression with wall
2*10" to lay
2*10" diagonally to lay
2*10" handstand to back
2*10" handstand to abs
2*10" handstand with bend

WOD:TEAM:
wheelbarrow with partner 15m
handstand with bend or wall until partner do 10 push up after change