7mins burpee

Box jump max high

-Harjoitellaan mave, kuperkeikka ja köysikiipeily

sen jälkeen vauhditonta pituushyppyä (mittaa tulokset)

Bench press 5-5-5-5 reps

30 Minutes

Tread water in deep end. No touching sides or ropes.

Morning: 80 min

TTP run program, week 1/6
A. Warm up:
A1. 5-minute easy run nose breathing
A2. 20 lateral lunges
A3. 20 long lunge elbow touches per side
A4. 20 mountain climbers
A5. 20 downward dog pushups

B. Main set
B1. Alternate 15” run drill, 15” run slowly.
50% high knee, butt kick
75% high knee, butt kick
100% high knee, butt kick
B2. Alternate 15” run fast*, 30” run slow.
60% fast
70% fast
80% fast
85+% fast

C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
Times: 4.39, 4.30, 4.20, 4.13
C2. 3 x 200m. Rest 60 seconds between runs
Times: 43.2, 39.3, 38.1

D. Cool down
C1. 5-minute light easy jog/walk with nose breathing.
C2. Finish with 1-minute forward fold

3 rounds for time
9 Thrusters @52.5/35kg
12 Power Cleans
15/12 Cal Bike / Row / Ski

Rx+: 60/43kg
Time Cap: 9mins

Extra:
Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.

2 RDS:
02:00 STO 40/25
00:30 Rest
02:00 Hang Power Clean 60/40
00:30 Rest
02:00 GHD Med Ball Throw 6/4
00:30 Rest
02:00 Burpee
00:30 Rest

Overhead Squat
Build to a 15-Rep Max

Alternating On the Minute x 12 (6 Rounds):
Even Minutes – 6 Dumbbell Squat Snatches
Odd Minutes – 18/14 Calorie Ski Erg
Climb in load to a heavy.

Conditioning
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
Wearing a (20/14) Weight Vest

Body Armor
3 x 12 Bulgarian Split Squats (Each Leg)
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry

Strict Handstand Push-ups
18 Repetitions
Rest 1 Minute
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions

Clean and Jerk Complex
On the 2:00 x 5:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weight

Conditioning
3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (95/65)