RestDay!

Weighted Dips

15, 15, 15, 15

Raising weight

SO 2,5min

30min amrap
400-m jog
20 KB hang power cleans alt.
100-m KB front rack carry

Voima
E3MOM, 4 rounds
seated kb press 6+6

WOD
10min amrap
15cal ergo
15 goblet squat

A) NOTES
- Strength: Our superset today is a Crush Press, some direct Shoulder work, and a Hammer curl with Iso Hold. Focus on strong isometric contractions for both the Hammer Curl and the Crush Press.
- Metcon: We're challenging the shoulder in two different planes of motion, and breaking it up with a run in between. Don't push the pace today.
- Equipment: Medium weight, light weight, medium band, bench/chair

B) WARMUP
4 Rounds:
8 Plank Waves total:
6 Scapular Push-ups
4 Scorpion Stretches total

C1) KETTLEBELL GLUTE BRIDGE CRUSH PRESS
4 x 12-15 3s up 3s down. Rest 60s.
C2) BAND SUPINATED FRONT RAISE
4 x 8-12 each. Rest 60s.
C3) HAMMER CURL W. ISO HOLD
4 x 8-12 each. Rest 60s.

D) 3 ROUNDS FOR TIME
8 Strict Handstand Push-ups
200 Meter Run
4 Wall Walks
200 Meter Run
– Goal: Nasal breathing, challenging pace.
- Alternatives to Run
200 Meter Row
50 Double Unders
60 High Knees or Penguin Taps
60 KB March Total

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) DIAMOND PUSHUP
4 x 8-12 3s up 3s down. Rest 60s.
- Use incline angle if needed
C3) TABLE ROW
4 x 8-12 each. Rest 60s.

D) 3 ROUNDS FOR TIME
As above, scale with pike push-ups

E) WORLDS GREATEST STRETCH
As above.

“Holleyman”: 30 Rounds For Time

Rx
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (102/48 kg)

Scaled
5 Wall Ball Shots (20/14 lb)
3 Pike Pushups
1 Power Clean (60/30 kg)

Eazy
5 Wall Ball Shots (14/10 lb)
3 Pushups
1 Power Clean (40/20 kg)

• Strength: This shorter EMOM should open your hips up and warm up the legs and the core in preparation for the WOD.
• Metcon: Our WOD today should leave you with a good sweat but not be overly taxing on any one muscle group. Breathe, move and give your body some help recovering from the previous two days of training.
• Equipment: Medium weight.

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
6 Arms Overhead Squats
8 Wall Slides

C) EMOM 8
Min 1: 40s Lateral Lunges
Min 2: 30s Goblet Wall Sit w. Pulses

D) AMRAP 20
300 Meter Run
20 Russian Twists total
5 KB Windmills each

• Alternatives for Run 300 Row 75 Double Unders 75 High Knees or Penguin Taps 80 KB March

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION
B) WARMUP
As above

C) EMOM 8
As above

D) AMRAP 20
As above but with 5-10/side Tall Kneeling Windmills without weight. Go slow

E) LIZARD POSE
As above

Bench press 3x8 reps

KB Curls
4 x 8-10. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

8 x 20s on, 10s off (vuorottele liikkeitä 1 & 2)

1. side plank hold (right)
2. side plank hold (left)