Level1.

5rounds:
15/12cal row
12 hspu
rest 2minbetween sets

Level 2.

5rounds:
15/12cal row
8 hspu (abmat if needed)
rest 2minbetween sets

Level 3.

5rounds:
15/12cal row
12 Dual Db stoh @2x15/10kg
rest 2minbetween sets

9x3 mins AMRAP/ 1 min rest
Alternate A & B & C

A)
8/7cal row
8 KB Front Rack lunges (4/4)
8 alt. gorilla row
@2x16/12

B)
8 box jump over @60/50cm
8 incline push up on box
8 med ball clean @9/6kg

C)
8 sandbag squat @30/20kg
8 up-down
8 t2b

Strength:

A, 4 sets:
Goblet Band Spanish Squat x 12
DB Sumo Squat w/ pulse x 8 @mod-heavy

B, 3 Sets:
Seated Single Leg KB Tibialis Raise 10/10 @light
Single Leg DB Calf Raise 10/10 (elevated) @light

WOD:
Kettlebell AMRAP 10 MINS
2-4-6-8…
KB Deadlift
KB Russian Swing
KB Goblet Squat
KB Goblet Lunges

RX: @24/16

Staattiset liikkuvuudet: (2 kierrosta)
30/30s box pigeon stretch
30/30s dargon stretch
30/30s KB ankle stretch

Dynaamiset liikkuvuudet: (2 kierrosta)
12 alt. 90/90 hip stretch
8/8 cossack squat (voi pitää räkistä kiinni) - Polvi liukuu varvaslinjan yli
12 alt. leg lift - Hae lonkankoukistajasta liike

Pistol skills:

level 1. Box assisted pistol 3 x 5/5 - säädä boksin korkeus oman tason mukaan
level 2. Eccentric pistol with box 3 x 1-3/1-3 4s jarruttava lasku
level 3. Eccentric pistol 3 x 1-3/1-3 4s jarruttava lasku level 4. Box pistol squat 3 x 1-3/1-3

level 5. pistol squat

Huom! Jokainen etenee oman tason mukaan. Siirry seuraavalle tasolle vasta sitten kun pystyt suorittamaan edellisen hyvällä ja hallitulla tekniikalla.

For time:

21 dumbell snatches, 1 arm
21 lateral burpees over dumbbell
21 dumbell snatches, 2 arm
21 lateral burpees over dumbbell
19 dumbell snatches, 1 arm
19 lateral burpees over dumbbell
19 dumbell snatches, 2 arm
19 lateral burpees over dumbbell
9 dumbell snatches, 1 arm
9 lateral burpees over dumbbell
9 dumbell snatches, 2 arm
9 lateral burpees over dumbbell

Time cap: 15 minutes

22,5/15kg dumbbell

Teenagers 14-15:
♀ 20 lb (10 kg) dumbbell
♂ 35 lb (15 kg) dumbbell

A,
Sandbag Bear Hug Bulgarian Split Squat 16-16-16-16-16, using heaviest weight per set
Floor Press 8-8-8-8-8, using heaviest weight per set

8 reps/side Sandbag Bear Hug Bulgarian Split Squat

Super set the movements.

B,
Teams of 2 - for time:
20 Synchronized Overhead Squats, 52/35kg
30 Synchronized Toes-to-bars
40 Synchronized Deadlifts, 93/65kg
50 Synchronized Wall Balls, 9/6kg
60 Synchronized Push-ups

Goal
Sub 18 mins.

C,
Complete as many rounds as possible in 10 mins of:
Sled Drag, pick load, 30m
Lateral Sled Drag, pick load, L 15m/R 15m
Good Morning Sled Drag, pick load, 15m

12min alkavalla 2 minuutilla

5-10 varpaat tankoon + laite kevyesti palautellen

400m run (both)
20 burpees over partner (other plank)
20 box jumps
20 pull-ups
6 wallwalks

*rest 1:00 after each round

For time%0A%0A- 5 rounds of Cindy%0A%0A- 5 minutes to establish a heavy deadlift%0A%0A- 5 rounds of Cindy%0A%0A*One round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats.%0A%0A*Beginner option*%0A%0A- 5 rounds of modified Cindy for time%0A%0A- 5 minutes to deadlift 5-5-5-5-5%0A%0A- 5 rounds of modified Cindy for time%0A%0A*One round of modified Cindy is 3 ring rows, 5 assisted push-ups, and 9 squats.

Accessory 20 min

10 Dumbbell Z-Press
10 + 10 Banded Hamstring Curls
10 Barbell Biceps Curl
1:00 Plank

Rest as needed.