Active Recovery

Option 1:

• 45-60min Easy Z2 Run

Option 2:

5-4-3-2-1 min:

• Ski
• Row
• Bike

@Z2

5x3 90%

1) 3 rounds /~10min:
12 glute bridge march with plate @oh
6+6 half turkish sit up
8+8 single arm db z-press

2) emom16:
1: 10 ring row + :10s hold
2: 6+6 front rack reverse lunges
3: 8 medball over the shoulder
4: :40s./ 7cal row

Emom 12
Row
Ski
Run
Max calories

Bench Press
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• 3 reps at 80% NT1RM
• AMRAP at 85% NT1RM

10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump Overs 24/20”
• 1 Squat Snatch 95/65#
• 2 Toes-to-bar
• 2 Box Jumps Overs 24/20”
• 2 Squat Snatch 95/65#
• 3 Toes-to-bar
• 3 Box Jumps Overs 24/20”
• 3 Squat Snatch 95/65#
… continue +1 rep pattern until time is up. Goal: complete round of 8.

Back Squat
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• 3 reps at 80% NT1RM
• AMRAP at 85% NT1RM

Deadlift

E3MOM X6

1-2: 3 Reps (Heavyish)
3-4: 2 Reps (Heavy)
5-6: 1 Rep (Heavy.)

Metcon

12min AMRAP:

• 12 Cal Row
• 12 C2B
• 12 k.Hspu

Strength

Posterior

3-4 Rounds:

• 8/8 Back Rack Rear Foot Elevated Lunge

Rest 90s

• 10/10 Single Arm DB Row

Rest 90s

Core

3-4 Rounds:

• 5-10 Ab Wheel Roll Out (polviltaan)
• 10/10 Pallof Press
• 15/15 Russian Twist Wall Ball Throw

5 x 3min Man maker’s
Punnerrus
Renegade row
Heiluri
High pull
Rive
Työntö
Etukyykky

Tee kahdella saman painoisella kuulalla, jokaista liikettä 1 toisto sujuvasti putkeen.
Erät 3 min AMRAP, huili 1,5min erien välissä.

8 kierrosta 45sek työ, 15sek huili
8 wall ball
Max am.heiluri

”tulos” on heilurien määrä

2x3x33
2x2x38
2x2x44
2x47
3x1x50