Lämmittely ja mobility

Harjoitellaan sumomavePS

Metcon 10min amrap "mini Cindy"
5× leukaa
10×punnerrusta
15× kyykkyä

Loppuvenyttelyt

3 sets of 1.5mins on 20sec off
*all 3 sets at 1 station then rotate, 1 min rest between stations
*Partner 1 starts on strength move, partner 2 starts on conditioning. Alternate back and forth until you have completed 3 sets of each.

Station 1:
Barbell Jump Squat x8
Ski Erg max distance

Station 2:
Band Muscle Ups x8 (regress to dips + pull ups if needed)
Curve max distance

Station 3:
TRX Pike x16
Row max distance

36min workout

40mins

Record total distance completed between you and your partner ([row in metres] + [ski in metres] + [curve in milesx100]= total distance). If you are solo multiply your distance x2

Lämmittely leikkiä ja mobility

Harjoitellaan painonnostoa kepillä

Metcon
5 kierrosta vuorotellen kaverin kanssa
50m koneella
10 kyykkyä

Loppuvenyttelyt

• 18 Min EMOM of:
Odd Min BB Back Squats 90% of 5 @ 9 RPE 3 reps Use load of 5 @ 8 RPE of this week
Even Min Strict Ring Muscle Ups 2-4 reps

60min kestävyystreeni. Vuorotellen soutu ja rynkkypyörä 15min erissä.

• 30/20 reps for time of:
Ring Muscle Ups

2 clean, 2 jerk, increasing weights.
Heaviest sets 1 clean 2 jerk

leboja

Row
4 x 500m for ladies
5 x 500m for men
Rest 1:1
Easy pace

Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).