LÄMMITTELY
15 min AMRAP:
1min pyörä/soutu
8 boksille askellus
8 mittarimato
16 dead bug
5+5 tuulimylly

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HARJOITUS

Peruskestävyys; 60-70%/HR max, vauhtikestävyys; 70-85%/HR max

8x4min, 30s lepo kierrosten välissä

1. pyörä/soutu
2. AMRAP: 10 boksin yli askellus 2x käsipainot, 10 burpee, 10 istumaannousu

Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Palauttele ergo-osiossa, ja mene kovaa AMRAP osiossa. Valitse haastavan painoiset käsipainot ja pyri tekemään burpeet mahdollisimman nopesti.

2 rounds for quality

20 kneeling landmine twist
10+10 windmill
30s + 30s side plank rotations

Sit-ups

3 rounds for time:
300m Skillmill Run
Monkey Bar
10 Ring Dips
30 DU

AMRAP 7

2-4-6-etc. Wall walks
1-2-3-etc. Rope climbs

Wodliiga

12min alkavalla 2 minuutilla

5-10 varpaat tankoon + laite kevyesti palautellen

A,
Single Leg Romanian Deadlift 5-5-5-5-5

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

B,
2 rounds for max reps of:
max rep Barbell Movements, 43/30kg, 5 mins
max rep Bike Calories, 3 mins
Rest 2 mins

Constant Movement with a 43/30kg barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than :03 seconds. Get creative and have fun with this. You can make up your own complex beforehand or choose your own adventure as you go.

C,
3 rounds for quality of:
5 ATYTs
5 L/5 R Side Plank + External Rotations, pick load
Plank-up, 20 secs

3 rounds of:
5+5 Pallof presses
10 Windshield vipers
15 Hollow rocks
20 Renegade rows
Rest

20 tuck ups
30+30s side plank holds
20 tuck ups
60s plank holds
15 v-ups
30+30s side plank holds
10 v-ups
60s plank holds