40 min easy pace run / power walk

Optional:
*Every 4 min: 10 broad jumps

Perfect Stretch video

Snatch daily max
Back squat 5x5
Db row 4x8-8

FRAN
21 - 15 - 9
Thruster (30/42,5kg)
Pull up

Tc: 10min

4 rounds 30s / 15s
1. Plank
2. Superman hold
3. Hollow hold

Alkulämmittely leikkiä ja mobility

Istumaannousu tabata

12min amrap
4 leukaa
4seinäpalloa
4 mavea
30m juoksu

Loppuvenyttelyt

• 2 Interval of:
Assault Bike 25:00 @ 105-110% MEP
5:00 rest between interval
MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
il tuo MEP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.
Se non hai il risultato del test sui 30:00 @ max Kcal, fai questo test al posto del lavoro ad intervalli.

5RFT

22 Kettlebell Swings 24/16kg
22 Box Jumps 24/20"
500m row
22 Burpees
22 Wall Ball Shots 9/6kg

salin ohjelmoinnissa

170 min
Warm up + COS 25 min

1.HSW
- 15 m

2.BCTB
- BFLY x 35
- KS+BCTB 4 x 5+5
- BCTB+hollow 8 x 1
- BCTB+BFLY 2 x 1

*3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
- 4 3 3 3

B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
- 10 kg plates 1 x 5
- No def. 2 x 5

4.Front squat
A. Build to max set of 3 for the day

B. 4 x 3 @ 90% of today's max

5.Metcon
A. Every 4 minutes for 4 rounds:
16 DB Snatches (unbroken) - 15 kg
200 m Row
- Go hard every round, but faster each round!
- Times: 1.31, 1.27, 1.25, 1.21

6.Accessory
A. 4 sets:
10 Ring face pull
15 DB Lateral raises - 10 10 10 10 lbs

5 Minutes of Parasympathetic Breathing

Partner WOD
200m team run
50 RKB swing
50 burpees
200m team run
40 RKB swing
40 Burpeesl
200m team run
30 rkb swing
30 Burpees
200m team run
20 rkb swing
20 Burpees
200m team run
10 RKB swings
10 Burpees
*Split reps on RKB & Burpees