Eilinen/lepo

AM: 50 min
Warm up for 15 min

1.Rowing intervals
14x1 min/45 s. @ 2:02-1:56/500 m pace
Times: 2.01.9, 2.01.9, 2.00.9, 2.00.9, 2.00, 2.00, 1.59, 1.58.5, 1.57.6, 1.57.6, 1.56.2, 1.55.3, 1.53.6, 1.50.7
HR 164/184

Cool down for 10 min

PM: 160 min
Warm up + COS 25 min

1.BCTB
- Bfly x25
- Box 2x8
- BCTB 10x1
- BCTB+bfly 10x1+1
- KS+BCTB 3x4

2.Strict HSPU strength
A. Strict HSPU 3 x Max effort
- Abmat + 5 kg plate under it
- 3 3 2

B. Box pike HSPU 5 x Max effort
- 20" 8 5 6
- 24" 5 5

C. DB Z-press 3x8-10
- 3x10x25 lbs

3.Back squat
A. 8 RM

B. 3x8 @ 90% of max

4.Accessory
A. Reverse hyper 3x20
- 30 20 20 kg

B. 3 sets:
5+5 90-90 Hip rotations
10+10 Banded monster walk
5+5 World's greatest stretch

Due to the winter weather advisory and possibility of poor road conditions and to keep safety a priority, the YMCA will be opening at 1:00pm so there will be no early morning class (5:15am).

3x15 Ring push-up

EMOM 10 mins
5 Split Press
5 Drop Jerk

50 banded Godd Morning

Lepo. Toisella viikolla tarkoitus nostaa isomaat ykköset ja kolmannella taas lisää.

AMRAP 4

Run 400m
remaining time
Wallball shots 9/6kg

rest 1 min

AMRAP 4

Run 400m
remaining time
7 hang power snatch 40/25kg
7 front squat 40/25kg
7 push press 40/25kg

rest 1 min

AMRAP 4

Run 400m
remaining time
Burpee pull ups

Buy in: 200 m Farmer's Walk 30kg/20kg-ish/hand

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

rest 4 min

Beta: 5 min AMRAP
5 Power Jerks
10 Box Jumps
Ring Plank 15''

rest 4 min

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

Buy out: 200 m Farmer's Walk 30kg/20kg-ish/hand

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Keep good posture on the Farmer's walks: chest up, shoulderblades down, no hanging with the neck.

Pistols: weight on the heels. Scale to on the box if needed. No rubber bands.

Double-Unders: if you can do 32 in two sets, go for Doubles, otherwise x3 with Sinlge-Unders. 5 minutes go fast.

For time:
Deadlift

Bench press
Squat clean

EMOM 10 mins
1 Snatch High Pull + 2 squat Snatch