ACTIVE RECOVERY
A) Breath work

10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

B) Mobility
Banded strech of your choise
2-3 min area
shoulder, hips ,ankle/calfs

then 5 rounds with 20-25/30-35kg
5 muscle clean
5 push press or jerks
5 speed front or back squats
5 pendlay row
rest 1 min bwn rounds

Tän perään 20-30 min reipasta kävelyä ulkoilmassa, ota kuulokkeet mukaan jos tuntuu. Voitte myös hoitaa tän niin et pyöräilyä salille/takaisin.

Kotiversiona päivän treenistä
5 burpees
5 pike push ups
5 air squats + 5 squat jumps
5 ring row / towel row / scapula push ups / joku veto/soutu liike millä tahansa välineellä.
rest 1 min bwn rounds

Bench press
1x10 @60%
1x10 @70%
1x5 @75%
1x5 @80%

Wod:- 30 min TC
Buy in:- 100 BBJO@24/20”
100 pull ups
100 knee rise
100 ring dips
100 sit ups
Buy out:- 100 HSPU

Wod: it’s partner Wednesday!! Go hard and fast , break reps how you like.

42min EMOM

1. Run 45sec
2. Sit up 10
3. Row 12/9 cal
4. Push ups 8-10
5. Air squat 12
6. Rest

3 rounds for time of

• 400-m run
• 15 sumo deadlift high pulls
• 15 thrusters

♀ 65 lb ♂ 95 lb

5 Intervals

A1. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

A2. 5-minute AMRAP
40 Double-unders
8 KB clean and jerks @ 2 x 24/16kg
12 Toes-to-bars

A3. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

A4. 5-minute AMRAP
2 Rope climbs
8 Burpee box jump overs, 24/20″
16 DB snatches, alt @ 22.5/15kg

A5. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

Rest 3-minutes b/t intervals

Feel. These are intended as fast, hard intervals that are still sustainable for the 5-minutes and can be repeated with only 3-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
On A1/3/5, pick a tough, repeatable pace on the ski, burpees and row. On A2/4, keep the work unbroken where possible, and rest and transition time short from movement to movement
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

1: 9 cal bike erg
2: 10 american swings
3: 15 sit ups
4: max reps wall walks
5: rest

3 sets:
6+6 90/90 hip switch to extensions
6+6 twisting squats or curtsy squats
6 segmental spinal flexion extension

Friday
Fran Re-test!!!!

Nothing else to say !

“The castle games qualifier 19.1”