21-15-9:
Wallballs
Box Jumps  

200 Meter Farmers Carry

21-15-9:
Wallballs
Box Jumps  

200 Meter Farmers Carry  

21-15-9:
Wallballs
Box Jumps

Box: (24"/20") NO REBOUNDING
Wallball: 9 / 6 kg to 10/9ft.
Dumbbells: 22.5 / 15 kg's

9'AMRAP
10 alt. DB snatch @20/12.5kg
10 push up
10 steps OH walking lunges w. DB

6 rnds for quality
1 slow eccentric (weighted) pull up
8 TRX row
5/5 gorilla row
30" plank hold

First week: find TGU 8 RM
Second week: find TGU 5 RM
Third week: find TGU 3 RM

Emom 12
1) 8 DBL DB thrusters 2x 25/17.5kg
2) 12 cal assault bike
3) rest

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

MUSCLE SNATCH
5x3@kevyt pal 2min

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

EMOM 10 Minutes
Odd Minutes: 5 Squat Cleans (225/145)
Even Minutes: 200m Run (fast)
-rest 1 minute-
EMOM 10 Minutes
Odd Minutes: 3 Squat Cleans (275/175)
Even Minutes: 200m Run (fast)

Basic Endurance 50 minutes.

Run 1200m
15 + 15 Overhead Lunge Steps /w Dumbbell
0:30 Side Plank / Each
10 Dumbbell Push Press
15 Ring Row
1:00 Plank

Shoulder Press

1 x 3 x 70%
1 x 3 x 80%
1 x max x 90%

Send off 3:00

For Load:
15-12-9 Unbroken Shoulder to Overhead

Rest As Needed Between Sets.