Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
10 Rounds
3 Touch and go squat clean thrusters 185/125lbs
6 Strict HSPU
9 Assault Bike calories
Rest 30 seconds
You may NOT jerk the thruster.

4-5b. Bitch Work
4 Rounds
Run 800m
Rest 1:1

4-5c. Strength
3 Rounds
Max HAF stone over shoulder in 1 minute
Rest 1 minute

4-5d. Accessory
8 Rounds
50m Unbroken farmers carry w/plates (pinch grip) – competition style plates preferred
Choose your own weight, rest as needed between rounds.

WARM UP
3 Rounds
30 mountain climbers
20 squats
20 scorpio kicks

STRENGTH/SKILL
4x 8 single arm lunge press. As heavy as possible.
Take a lunge step. If left leg is in front then you press with right arm. Be in a lunge for the entire time. Back knee does not touch the ground. Then switch to lunge with right leg forward and press with left arm.
after every set do 30 sec plank.

WORKOUT
4 rounds for time

15 chair dips
20 scissor kicks lying on back.
30 russian twist
10 devils press.

COOL DOWN
5-10 calm breathing and foam rolling whole body.

*Loikka&Veto

Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.
30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

8 x Viisloikka. Lepo 2:00

7 x 3 pudotus hyppy. Lepo 1:30

5 x 20m spurtti. Lepo 2:00

Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.

1 x clean
1 x clean & jerk
1 x rive
1x split jerk
Sarja x 7
25kg, 30kg, 35kg, 37,5kg, 40kg, 42,5kg, 45kg

18' to Find Heavy Complex

1 Clean
1 Hang Clean
1 Thruster

Every try:
Box Jumps Over (40/50/60/70/80)
10m HandStand Walk or 40m Bear Crawl
10 Ring Dips

In teams of 2:

0:00 - 10:00
20 Box Jumps @60/50cm
20 DB Renegade Rows @22,5kg/15kg
20 Calorie Bike / Row / Ski

12:00 - 22:00
20 Alt. DB Snatches @22,5/15kg
20 Walking DB Lunges (Single Arm @22,5/15kg)
20 Hollow Rocks

24:00 - 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts

Each section complete as many rounds as possible.
Split with partner as you wish.

Goal: 4+ rounds each AMRAP

Hi swimmers,
easy start up work out for you!
3-5 rounds, 20 sec Rest between exercises

1) Push Up 8-12
Girls: Inclined Push up or Knee Push Up

2) High Knees Run on Spot - 40 sec

2) Plank Hold - 40 sec
Variations: Leg Lift, Spiderman Plank, March Plank, Up-Down Plank etc

3) Jumping Squat - 8-12

Static Stretching after each workout!

A. Takakyykky 5x3x75%

B. Tukiliikkeet
3x16 boksiaskellus (kahvakuula lisäpainona)
3x supersarjat: 20 kyykkyhyppy+ 20 askelkyykkyhyppy
/ 90s lepo

"+"
Warm up
classic gym
+core +DB mérleg
Slider 2-2

Támasz ülőtartás:
Zsugor 2x10"
pike 2x10"
mérleg zsugor 2x10"
mérleg 1 láb 2x10"
mérleg társsal 2x10

Függő/mellső :
zsugro 2x10
one leg 2x10
terpesz 2x10
társsal 2x10

Wod: 1perc plank 30 sec rest
Time cap 12