AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75/55)

Rest 4 Minutes

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75/55)

Kilos: (34/25)

5 rounds

1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck push press

Warm Up
3 rounds
:30 single unders / jumping jacks
10 air squats
30 flutter kicks
:30 HS / Wall Walk Hold

then test workout movements and perform 30-40% of reps once

Metcon
4 sets
45 double unders /line hops or 10-15 box over jumps
20-30 single arm db/kb thrusters (split anyway you like)
20-30 alt leg v-ups
45 double unders / line hops or 10-15 box over jumps
rest 1:1 bwn sets
box over jump liikkeesen käy mikä vaan "este" minkä yli hyppäät puolelta toiselle.

Accessory Work
3 sets
10+10 windmills or side plank dips
20 cossack squats (each side, controlled movement)
:15-25 side plank hold / upper leg on bench / lower leg off the ground eli samalla nivusille pitoa.
rest 1-2 min bwn sets

New PR

6:30 "Air Force"
7:30 Basic Endurance CrossFit

15:00 "Air Force"
16:00 Front Squat 1RM
17:00 Basic Endurance CrossFit
18:00 Voimistelu, Kippileuat
19:00 Mobility

WARM UP
2 ROUNDS
20 shoulder taps on push up plank
10 TEMPO AIR SQUATS (2:0.2.0)
5 TEMPO PUSH UPS (2:0:2:0) (VOI OTTAA POLVILTAAN LÄMPÄSSÄ MYÖS)
5+5 SINGLE LEG HIP BRIDGE
5 PIKE PUSH UPS

then 2 sets of static hold on each position 10-20 sec on each position
squat hold, push up hold on top/bottom, split lunge holds R/L and superman hold

MAIN WORKOUT
tempo weight vest / (reppuun painoa) / body weight training. try to keep tempo something like 2.0.2.0 (2s alas, 2s ylös, lihas töissä)
Voit tehdä kiertoharjoitteena 4 KIERROSTA leväten 30-60sec liikkeiden välissä tai sit 4 SETTIÄ yhtä liikettä ensin ja sit lepo 1-2 min välissä.

Air Squat x 10-15
Push up x 6-12
Bulgarian split squat x 6-12 per side
handstand push up ( box hspu) Strict ones. x 6-12

Metcon
Every min for 20 minutes
Odd : 10-15 kb swings / snatches if have only lighter kb/db
Even : DB/KB facing burpees / lateral burpees x 6-10 reps

Cool down
glute and quad streching
pec and tricep streching

Optional Easy Pace Cardio
Perform 30-45 min very light pace cardio work by bike, ski, jog, sauvakävely, koiran kanssa..

Perform 2-3 mobility/streching drills to lower and upperbody!

• 30 Min of:
Assault Bike @ 60-70% MHR

1.min Ergo cal
2.min Push Press 30/20kg
3.min Devils Press alt. Hands w/1DBs 22.5/15
4.min Plank Hold
5.min rest

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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CLEAN + SPLIT JERK