Soutu 2000m
Vatsat 100 toistoa
Soutu 2000m
Vatsat 100 toistoa

Päälle jokaisen lihasryhmän kevyt venyttely

21 Wall balls
21 Ohs 40/25
18 Wall balls
18 Ohs 50/35
15 Wall balls
15 Ohs 60/45
12 Wall balls
12 Ohs 70/50
9 Wall balls
9 Ohs 80/55
6 Wall balls
6 Ohs 90/65
3 Wall balls
3 Ohs 100/75

For the RX your ohs should be at least 110/85.
rx - Go 10kg lighter
rx-- Go 20kg lighter
You can also do smaller increases

For Time:
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Wreckbag Run (50/35)
40 Kettlebell Swings (70/53)
40/30 Calorie Schwinn (30/20 Calorie Assault Bike)

Strength: Pull up programme week

Wod: for time
5k Re-Test

Wod: if you hate running - run, if you feel like your not good at running run.
It the 5k re-test -run!

20 min EMOM

Min 1 box Jumps
Min 2 T2B
Min 3 KBS
Min 4 air squats
Min 5 TRX
Min 6 wall balls

Repeat

3-Position Squat Snatch
5 Sets @ 65%

1. Power Snatch + Squat Snatch
   1 Complex On the 1:30 x 7 Sets:
   Performed @ 75%

2. Pausing Snatch Pulls
   5 Sets of 2 at 90%
   Pause 2 Seconds at Knee Level

3. Back Squat
   6 Reps @ 70%
   4 Reps @ 75%
   2 Reps @ 80%
   6 Reps @ 72%
   4 Reps @ 77%
   2 Reps @ 82%
   6 Reps @ 74%
   4 Reps @ 79%
   2 Reps @ 84%
   All Sets completed On the 2:00

4. Conditioning
   4 Rounds For Time:
   40 Air Squats
   30 Sit-ups
   20/15 Calorie Assault Bike

Every 4 Mins x 6
1000m Bike
8-10 Med Ball Slams
6-8 Down Ups
rest remainder of 4 minutes window

1:30-3:00

Seated SA KB/DB shoulder press
4 x 5+5

Alkulämmittely ja mobility

Leukoja ja t2b

10min amrap
100m kone
8 Kyykkyä
1 seinäkävely

Loppuvenyttelyt