Lämmittely ja mobility

Vauhtipunnerrus

Metcon 10min amrap
4 leukaa
5 punnerrusta
6 boxin yli burpee

Loppuvenyttelyt

50-55 Minuuttia PK 2

Tarvittaessa kävelyä väliin.

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

2 köysikiipeilyä (1 köysikiipeily on 3 köysilaskeutumista)

4 kierrosta:
15 m Kelkantyöntö sprintti, 5 - 10 kg + kelkka
12 seinäpalloa 4-8 kg
9 varpaat tankoon

2 köysikiipeilyä

Good “bad” Friday
Wod 1:
6 mins to build to a heavy complex of
1 clean + 1 hang clean + 1 STOH
Rest 2 mins then 3 mins ME@80%
Score: weight + ME reps

Wod 2: 10 min window
1k run
Then 1 set ME back squat
you choose weight
Score: 1A-1k time 1B- weightxreps

Wod 3: Amanda (10 min T.C)
RXDA- 9-7-5
RMU
Squat snatch@60/40
RXDB- 5-3-1
RMU
Squat snatch@60/40
S1A- 9-7-5
Pull ups
Snatch@50/35
S1A- 9-7-5
Strict BPU/JPU
Snatch@40/30
Score:
time -minus 1 min (RXDA)
Time -minus 45 secs (RXDB
Time -minus 30 secs (S1A)
Time -minus 15 secs (S1B)

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

Snatch 6x2
Push press 5x5
Back squat 5x5

Active recovery workout at 18:00.