3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row

3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

Basic endurance 45 min

400 m run
20 L-sit ups w/ weight
20 box step-overs
20 alt hang db snatch
400m run
1:00 plank hold
20 double db push presses
60m farmers carry

LÄMMITTELY
2 kierrosta
1. Roikkuminen + lapavedot
2. Askelkyykkykävely ylävartalon kierrolla
3. Rintarangan kierrot seinällä
4. Mittarimato - lonkankoukistajat - akk
5. Lankussa olkapään kosketukset

VOIMA
3 x 8 yhden jalan sjmv

AMRAP 15min
8 lattiapunnerrus tangolla
8 hyppyleuanveto
8 / jalka jarruttava boksikyykku
8 selin jarruttavat laskut

Partner workout :
You Go , I Go
In 32 mins complete :
63-45-27
Single dumbell thruster @22,5/15kg
Sit up
Up - down box jump @60/50cm

Remaining time :
Max machine cals, after every 40/30cals complete 40 DU each person ( one works at a time)

1st round 2 min on, 0,5 min off
2nd round 1 min on, 0,5 min off

1. Boxstep with kettlebells
2. SBL
3. Sled pull
4. BBJ
5. Run
6. WB
7. Hover
8. Ski
9. Squat + high pull
10. Row
11. Hand release push up
12. Run

WOD 1

AMRAP 16’

12 x Box jump overs
20 x DB push press
20 m Burpee broad jumps
300m ski/row (rotate each round)

2min rest

WOD 2

AMRAP 24’

500m run
60m Farmers carry
500m run
40m walking lunges
500m run
30 wallballs (unbroken, if you break —> 5 burpees)

(If heavy rain, we change running to ergs if needed)

2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for the squat clean and STOH
* Practice wall walks and bar muscle-ups between sets
+
1-2 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
8/6(cal) SkiErg
4 STOHs
2 Bar muscle-ups

– Rest 1:00 between rounds –

Lämmittely:

Kivi-sakset-paperi

Mobility

Taito/Voima:
Kyykky

WOD
10min AMRAP
8 Kyykkyä
5 Burpeeta boxin yli kiiveten
8 Maastavetoa (KK)
2 kierrosta juoksua salin ympäri

Strength (push-pull - hypertrophy focus)

A) 4 sets
6-8/side seated alternating kettlebell press
8-10/side single arm landmine row
10-12 barbell shrugs behid the back

B) 3 sets
10-12 incline hammer curls
10-12 close grip tricep push ups
10-12/side lean away lateral raises

C) 2-3 sets
20-30 sec contralateral single arm leg plank
20-30 sec hollow body flutter kicks
10-15 barbell wrist curls on bench

LÄMMITTELY
Dynaaminen liikkuvuus
2 kierrosta, 45s./liike/puoli
1. Jefferson curl
2. Kasakkakyykky oik. & vas.
3. Tuulimylly oik. & vas.
4. Askelkyykky etujalka korokkeella oik. & vas.
5. Dynaaminen pakara ja lonkankoukistaja oik. & vas.
6. Nilkan liikkuvuus oik. & vas.

VOIMA
Liikepari, 3 kierrosta
a) Takakyykky x 8-10
b) Gorillasoutu x 10-12

LOPPUTREENI
3 x 30s./15s.
1. Köydet
2. Boksinousu / boksihyppy
3. Russian twist