E3MOM x 3-6 rounds

2+2/ 3+3 tgu
*remaining time easy pace machine

• 5-5-5-5 of:
BB Bench Press (0:01 pause)
90% 5RM 5-5-5-5 reps
Pause @ on chest

30 min EMOM
Min 1: 12/10 cal row
Min 2: 10/8 cal bike
Min 3: 0:30 to work on weakness (e.g lifts, gymnastic movement)

Juoksuintervallit
7 x 750m / 1:30 lepo

*Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.

Attainium Jump
• Each work out contains.
1. Mobilization/Activation with Dynamic Explosion Development
2. Bi-lateral Stability/Explosion with Stability and Explosiveness
3. Unilateral Stability/Explosion with Balance and Explosiveness
4. Directional/Reactionary Explosion with Directional Jumps
5. Core Stability.
• The training sessions should take about 30 minutes to complete.
WOD The Rondina Chipper Crisper
After Sisi Rondina 5’6” Pro Volleyball Player.

Lesson: 3 Fs Focus, Feedback, Fix
When we practice or do activities try to put fun and play into what we do. At the same time to improve we need to practice with deliberative purpose. We need to be focused on the activity and when done have someone give feedback or give your self feedback. Video is a good way to get feedback. After adjust and fix issues.
WOD The Rondina. Chipper Crisper (Find a good Play list while doing this)
For each Chipper Start the timer do the exercise as fast as you can. Stop the timer. Then write down the time. Rest 1 min then move to the Crisper. Take your time on the crisper and do each movement with purpose or as directed.
At the end add up all the chipper times for all 6 chippers and that is your Rondina Chipper Crisper score.
Modifications: On the Chippers RX is 100. (You do not have to do all 100 in a row you can break them up in to groups)
Pro 200 HS/RX 100 Tier 4 20
D1 175 Challenge 75 Tier 3 15
D2 150 Tier 6 50 Tier 2 10
D3 125 Tier 5 25 Tier 1 5
Tier Intro: Do 1-4 of each Chipper exercise. Do not time.
Know your own limits, Set your own goals. Move toward Better.

Warm up:
• Light Jog 30 sec
• Jump Rope 30 Sec
• 5 Spot 180 drill 5 times.
• Whack a mole 3 times
• 5 push up
• 5 situps.

Chipper 1.

100 Squat Jacks.
Time:____________ Level_________
Rest 1 minute
Crisper 1. Mobilization/Activation
Mobility.
• Supine Knee Drives (1 x 10ea)
• Supine Straight Leg Raises (1 x 10ea)
• Pike Ankle Mobility (1 x 10ea)
• 4pt Hip Flexion Rock Back (1 x 10)
• Hip Extensions (w/3 sec hold) (1 x 10)
• Half Kneeling Reach & Twist (1 x 5ea)
• Toe Touch to Overhead Squat (1x5ea)

Chipper 2
100 Skaters Hops
Time:____________ Level__________
Rest 1 minute
Crisper 2: Dynamic Explosion Development
(20 yards per movement)
• A-Skips
• Straight Leg Skips
• Fast Leg Cycles (R)
• Fast Leg Cycles (L)
• Backwards Open Skip
• Side Shuffle w/a Flip
• Carioca w/High Knee Over
• Fast Feet to High Knees

Chipper 3
100 Marching Glute Bridges
Time:____________ Level__________
Rest 1 minute
Crisper 3: Bi-lateral Stability/Explosion
Stability
• Squat Hold (2 x 15 secs)
• Lunge Hold (2 x 15 secs each leg)
• Squat to R Lunge to L Lunge to Squat (2 sets)
Explosion
• Individual Vertical Jumps (1 x 5 reps)
• Individual Tuck Jumps (1 x 5 reps)
• Individual Star Jumps (1 x 5 reps)

Chipper 4
100 High Knees
Time:____________ Level__________
Rest 1 minute
Crisper 4: Unilateral Stability/Explosion
Balance Drills
• L/R Balance Drill (2 x 5 reps each leg)
• F/B Balance Drill (2 x 5 reps each leg)
• Crossover Balance Drill (2 x 5 reps each leg)
Explosion
(30 yards per movement, 2 sets per movement)
• A-Skips for Height
• A-Skips for Distance

Chipper 5
100 Plank Jacks
Time:____________ Level__________
Rest 1 minute
Crisper 5: Directional/Reactionary Explosion
Directional Jumps
• L/R Directional Jumps (3 x 5 reps)
Core Stability
• Push-Up Hold (2 x 30 secs)
• T-Push-Up Hold (1 x 30 secs each)

Buy Out Chipper 6
25 Squat Jacks
25 Skaters Hops
25 Marching Glute Bridges
25 High Knees
25 Plank Jacks
Time:____________ Level__________

Add up all 6 Chipper times: That is your Rondina Chipper Crisper Score.
Total Time:____________ Level__________

Do some light stretching.

“Nancy”
5RFT
400m run
15 OH squats 95/65

• sub 500m row or 25/20 cal bike
• Can sub front squats for OH squats

Back squat jumps 4x8 reps

A) Emom 14'
Even: 5 FS @80% 1rm PC
Odd: 20 sit up
B) 100 Du
80 thruster @40/25
60 sit up
40 PC @40/25
30 HSPU
20 bar mu

Ei ohjattuja tunteja!

Skill Conditioning

EMOM 12 min (4 rounds)
Min 1) Double unders
Min 2) C2B pull-ups
Min 3) handstand walk

*Itse saa määrittää x-määrän toistoja