OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Shoulder Cars Against Wall*
10 Banded Wall Walks**
-Rest as Needed b/t Sets-
*Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.

**Start with a band around the wrists, facing the wall and place forearms/wrists on the wall, palms facing each other. Move one forearm slightly up without moving the other. Once the wrist is down, move the other forearm. Continue walking the forearms up the wall until the ribs begin pulling away from the hips. From there, walk back down. Make sure to round through the upper back, have a soft knee bend, and tucked hips.

Warm up

samson stretch
batwings
tabletop shoulder touches

Part A

4 rounds

Single arm ladder

2-4-6

Row
Clean
Lunge

2 min rest

Part B

15min EMOM

min 1: 20 russian swings
min 2: 10 headcutter
min 3: 10 plank pull throughs

Part C

3 sets

30sec sidebends each side
Max rep russian twists

1min rest

A,
For time:
Sled Drag, pick load, 50 m
30/25 Bike Calories
50 Kettlebell USA Swings, 32/24kg
30 Toes-to-bars
50 Box Jump Overs, 60/50cm
30/25 Bike Calories
Sled Drag, pick load, 50m

Sled Drag- moderate

Goal: Sub 20 min

B,
3 rounds for quality of:
10 L/10 R Banded Clam Shells
Med Ball Wall Sit, pick load, 20 secs
30 Banded Leg Curls

Med Ball Wall Sit- med ball between knees; light

Lokakuun blokki on 1-jakoinen, pääpainossa vetävät liikkeet ja lannesarana. Leuan vedossa isometrinen metodi

A1. Takakyykky 5 x 5
A2. Maastaveto korokkeelta (10 kg) 5 x 5
B1. Dippi 4 x 3 - 4
B2. Leuan veto, isometrinen metodi 4 x 3 - 4 (2310)
C1. Kulmasoutu käsipainolla 3 x 6 - 8
C2. Hyvää huomenta tangolla 3 x 6 - 8

*Ensimmäisellä vara 2, tokalla vara 1 ja kolmannella viikolla vara 1/2 - 0 vikassa/ raskaimmassa sarjassa.

Taulukko tilastoi maastaveto korokkeelta 5 RM

For Time:

10 Rounds

60/40kg

9 Clean
6 Front squat
3 Push-jerk

Time cap: 20min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Triceps Foam Roll
1:00 Foam Roll Legs
-Rest as Needed b/t Sets-

A,
For time:
3 Bike Calories
6 Double Unders
6 Bike Calories
12 Double Unders
9 Bike Calories
18 Double Unders
12 Bike Calories
24 Double Unders
15 Bike Calories
30 Double Unders
18 Bike Calories
36 Double Unders
21 Bike Calories
42 Double Unders
24 Bike Calories
48 Double Unders

Goal: Sub 12 min

B,
Complete as many rounds as possible in 6 mins of:
10 Landmine Rotations, pick load
10 Kneeling Banded Crunches
10 Back Extensions

Easy

Abs Tabata:
hollow hold
V sit-up R
V sit-up L
leg raises

Strength:
10-8-6-4-2
goblet cossack squat
goblet squat /3 sec paused at the bottom /
Rest: 20 sit-up

Wod
‘stacking’

Russian swing
Air squat
Alt dead snatch
Jumping lunges
Push up

Shoulders/Arms

Warm Up - 4 sets
20 shoulder taps
20 scap pushups
20 band pull apart

Superset #1 - 4 sets
A1., Shoulder Press 12
A2., Face Pull 15

Superset #2 - 3 sets
B1., Seated Dumbbell Press 12,10,8
B2., Lateral Raise 12

Superset #3 - 3 sets
C1., Front Raise w Rope 12
C2., Rear Delt Raise 12

FINISHER - for time with Band
100 Biceps Curls
100 Triceps Extension
(FINISHER: just feel the PUMP)

A,
3x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
3x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
2x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
2x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
1x [ 1 Hang Squat Snatch + 1 Overhead Squat ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 12 mins of:
Double Dumbbell Overhead Walking Lunge, 22,5/15kg, 15m
25 Alternating Dumbbell Snatches, 22,5/15kg
15 Chest-to-bar Pull-ups

Compare to 10-21-19.

Goal: 4+ Rounds

C,
D-Ball Bear Hug Hold 8x 20 secs

Rest 10 secs between sets.
Heavy.