Frozen youghurt day??? LIGHT!!!! :D

Part 1
3 rounds for time of:
Run, 200 m
10 Double Kettlebell Front Squats @2x32/24kg

Goal: Sub 8 min

Rest 3 mins before part 2...

3 rounds for time of:
Run, 200 m
10 Lateral Burpee Over Kettlebells

Goal: Sub 6 min

5 rounds for quality of:
5 L/5 R Jumping Split Lunges
10 Slam Balls, pick load

Explosive Power/Balance

Superset movements and rest as needed between each set.

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Part 1
3 rounds for time of:
Run, 200 m
10 Double Kettlebell Front Squats, 70/53 lbs

Goal: Sub 8 min

Rest 3 mins before part 2...

3 rounds for time of:
Run, 200 m
10 Lateral Burpee Over Kettlebells

Goal: Sub 6 min

5 rounds for quality of:
5 L/5 R Jumping Split Lunges
10 Slam Balls, pick load

Explosive Power/Balance

Superset movements and rest as needed between each set.

5x3 Clean pull 105-110%
3x3 Squat clean

EMOM’10
Clean pull
Hang squat clean

You should do the EMOM at the same weight as your best 3x squat clean.

Run 10,000 meters, preferably on a trail.

ACTIVE RECOVERY
A) Breath work

10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

B) Mobility
Banded strech of your choise
2-3 min area
shoulder, hips ,ankle/calfs

then 5 rounds with 20-25/30-35kg
5 muscle clean
5 push press or jerks
5 speed front or back squats
5 pendlay row
rest 1 min bwn rounds

Tän perään 20-30 min reipasta kävelyä ulkoilmassa, ota kuulokkeet mukaan jos tuntuu. Voitte myös hoitaa tän niin et pyöräilyä salille/takaisin.

Kotiversiona päivän treenistä
5 burpees
5 pike push ups
5 air squats + 5 squat jumps
5 ring row / towel row / scapula push ups / joku veto/soutu liike millä tahansa välineellä.
rest 1 min bwn rounds

Teams of two:

3 x 8 min AMRAP, rest 2 min
Split reps anyhow

A.
20 DB deadlift
20 DB hang power clean
20 DB shoulder to overhead
(all movements with two DB´s)

B.
50 cal erg
50 KBS

C.
25 Target burpee
50 Air squat
10 Wall walk

5 Rounds For Time:
400 Meter Run
15 Overhead Squats 43 / 29 kg

Rest day - what did you do?