NOTES!
– Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with
some core work thrown in to round it off. Keep your hips up on the Bench Press, and your back tight on
the Rows as you pull the shoulder blades back.
– Metcon: Triplet of Wall Walks, DB Snatch and a Run. Keep a good pace but one you can increase on
the final run. On the DB Snatch – watch for early arm bend, ” jump, zip your jacket, whip the ceiling”
– Equipment: Medium band, bench, medium weight

A) WARM-UP
4 rounds:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Tempo Push-ups
4 Scorpions total

B) TRI-SET
Band Iso Glute Bridge Bench Press
4 x 6-10 each 3s down. Rest 60s.
Banded Bent Iso Row
4 x 12 each. Rest 60s.
Weighted Straight Leg Sit-Ups
4 x 10 each. Rest 60s.

C) 3 ROUNDS
4 Wall Walks
8 DB Snatch each
400 Meter Run
- Goal: Tough pace with room to speed up on your last run.

D) FINISH
Scorpion Stretch
5 deep nasal breaths in each position

All video links here

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NO EQUIPMENT OPTION

A) WARM-UP
As Above

B) TRI-SET
Push-Up 4 x 6-10 with slow tempo
Rest 1:00
Table Row
Rest 1:00
Straight Leg Sit-Up
Rest 1:00

C) 3 ROUNDS
As above, but replace DB Snatch with RFESS Jumps 8/side
Running can be any constant movement for 1:30 jumping jacks for example

D) FINISH
As above.

Part A

For Time, with a 30:00 Time Cap:
2,000m Row
150 Double-Unders
100 Bar-Facing Burpees

Part B

In Time Remaining until the 30:00 Cap:
Build to a 1RM Hang Squat Clean

4 rounds of:

1500m row
50 DU'S
1 mile run
50 WB's (20/14lb)

Rest 3 mins between the rounds

Double db snatch 5x6

A Penkkipunnerrus tangolla (rest-pause tekniikka) x 12 + 8 x 3 sarjaa
3. viikolla x 14 + 10 x 3 sarjaa. Toistojen välissä 10 sek lepo. Sarjat tehdään uupumukseen asti (vara 1/2 - 1) Toistojen välissä 10 sek lepo ja taas uupumukseen asti. HUOM! varmistajat penkissä!
B1 Vinopenkki käsipainoilla, neutraali ote x 6 x 3 sarjaa
B2. Etunojapunnerrus variaatio (kahvat/ renkaat) x 6 x 2 sarjaa
C Kulmasoutu tangolla x 12 x 2 sarjaa

50-35-20 reps for time of

• Wall balls
• Pull-ups

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

Banded deadlift 6-6-6-6 reps

A: Triple no hook-no feet power snatch
B: Squat clean without hip contact + power clean + squat clean
C: Front squat T.:4320 @75% 5x3 rep.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Emom 12

Odd: 4–10 strict pull-up,
Even: 4–10 HSPU / RING DIP / PUSH UP,

Use easier scaling than in the 5rm progression.

For push movement: Use deficit if it is too easy. For example, plates or parallettes for the HSPU or push-up.
For pull movement: use a thicker band or go without extra weight.

3 rounds, supersets

• 8–12 dumbbell bench press
• 8–12 ring row

90 s rest between sets

Choose a weight that you can hold for all sets, but the last reps should be quite hard. Adjust your ring height so you can hold at least 8 reps in all sets.