EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt

For time
2kb mave 21-15-9
Farmarikävely 20-40-60 m

Huili 2 min

For time
Am. Heiluri 21-15-9
Punnerrus 21-15-9

Huili 2 min

For time
2kb rive+työntö 21-15-9
2kb etukyykky 21-15-9

A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3set
C: Incline db Bench press 3set
D: Incline rows 3set
E: Over head v-bar triceps extensions 3set
F: Db Shoulder flys 1xdrop set
G; DB biceps curls 1xMax

Wod
4 Rounds

1 min work /15s rest

Sled push (light)

Front rack carry
Grasshopper 10 + ME up down
Rest

A,
Romanian Deadlift 1x5

Use the heaviest weight you can for the set.

Build up to a heavy set of 5 in 15 mins.

B,
For time:
21-18-15-12-9-6-3 reps of:
Toes-to-bar
Kettlebell Swing, 70/53 lbs
-- then --
84 Bike Erg Calories

Goal: sub 17 mins

C,
For distance:
Run: 1x 24 mins

Complete as:
3 mins- easy
3 mins- moderate
3 mins- hard
5 mins- easy
5 mins- moderate
5 mins- hard

10 rounds for time
3+3 dB snatch
4 burpee over dB
3+3 dB clean&jerk
4 burpee over db

Week 1

Day 1

Push ups x12
Crunch x 15

Modified plank 50s
Mt climber x 15
Bicycle crunch x 12
Burpee x 10

Repeating 3 times / 30s rest each

Day 2

Front lunge x 15
Jumping lunge x 12
Jumping squat x 10
Burpee x 12
Mt climber x 15
Plank 50s

Repeating 3 times / 30s rest each

Day 3

Push ups x12
Crunch x 15

Modified plank 50s
Mt climber x 15
Bicycle crunch x 12
Burpee x 10

Repeating 3 times / 30s rest each

Week 2

Day 1

Push ups x14
Crunch x 18

Modified plank 55s
Mt climber x 18
Bicycle crunch x 14
Burpee x 12

Repeating 3 times / 30s rest each

Day 2

Front lunge x 18
Jumping lunge x 15
Jumping squat x 14
Burpee x 15
Mt climber x 18
Plank 50s

Repeating 3 times / 30s rest each

Day 3

Push ups x15
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 15
Burpee x 12

Repeating 3 times / 30s rest each

Week 3

Day 1

Push ups x15
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 16
Burpee x 15

Repeating 3 times / 30s rest each

Day 2

Front lunge x 20
Jumping lunge x 16
Jumping squat x 16
Burpee x 15
Mt climber x 18
Plank 60s

Repeating 3 times / 30s rest each

Day 3

Push ups x 15
Crunch x 18

Modified plank 60s
Mt climber x 20
Bicycle crunch x 16
Burpee x 16

Repeating 3 times / 30s rest each

Week 4

Day 1

Push ups x 18
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 16
Burpee x 15

Repeating 3 times / 30s rest each

Day 2

Front lunge x 20
Jumping lunge x 18
Jumping squat x 16
Burpee x 16
Mt climber x 20
Plank 60s

Repeating 3 times / 30s rest each

Day 3

Push ups x 20
Crunch x 18

Modified plank 70s
Mt climber x 18
Bicycle crunch x 18
Burpee x 16

Repeating 3 times / 30s rest each

Day 1:

20- Forward lunge

15- Basic squat

20 secs- Glute bridge

20- Backward lunge

30- Side kicks

40- Jumping jacks

20- Standing booty kicks

25- Mountain climbers

20 secs- Plank

35- Donkey kicks

30- Skater jump

20- Push up

30- Russian twists

Do three sets with a break every three exercises to complete the 45 minute workout

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes