WARM UP
10-15 Cardio warm up.
Do 20min jog or bike ride to get heart rate up.

STRENGTH/SKILL
4x15 banded hamstring curls. Use rubber band. You are in pronated position on the ground and loop a band arround the ankles. Try to feel a good squeeze when contracting. you can do two legs at same time or one leg at a time. Good idea to switch every set.

After every set do 20 single leg glute bridges per leg.

WORKOUT
Emom10 min
1. 6-8 devils presses
2. 20 russian twist

COOL DOWN
5-10min foam rolling whole body. Calm breathing.

3x
5min ON/3min OFF
Run 600m
+
AMRAP in the remaining time of
3 Burpee over Bar
6 Thrusters 50/35kg
30 Double Unders

Workout

12 min AMRAP
(in teams of 3 or 1:2 work to rest)

3 bodyweight power clean
30 sec max cal ski

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

A) NOTES
- Strength: Back on the menu, your favorite functional lift, the Dirty Diaper Sumo Deadlift. Take your time and stay true to those eccentric (lowering) tempos).
- Metcon: Slow and steady wins the race, don’t make the mistake of going 100 miles per hour to maximize your rest time each round. If you have a DB, split the reps of Russian Swings on each arm and do Single Arm Swings.
– Equipment: Medium weight.

B) WARMUP
3 Rounds:
4 Russian Baby Makers
5 Overhead Goodmornings
6 Up downs
Then: 30 Jumping Jacks, 20 Air Squats

C1) DIRTY DIAPER SUMO DEADLIFT
4 x 12-15 3s down. Rest 60s.
C2) SINGLE ARM OVERHEAD BOX SQUAT
4 x 6-10 each 3s down. Rest 60s.
C3) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.

D) AMRAP 16:00
KB/DB Complex of:
7 Single Arm Thruster each
14 Russian KBS
21 Goblet Squats
– Goal: Tough effort, matching splits each round.
- Do as an unbroken complex and then rest as needed to go unbroken again.

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SINGLE LEG DL TO REVERSE LUNGE
4 x 10 each. Rest 60s
C2) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.

D) 16:00 EMOM Alternate
- 20-30 Air Squats
- 6-12 Pike Push-Ups

E) WORLD'S GREATEST STRETCH
As above

For Time:

9-8-7:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

6-5-4:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

3-2-1:
Power Snatches
Overhead Squats

Barbell: (115/85)
Kilos: (52/38)

For time :

Row 1000m
30 Push Press 40/30kg ( rack )
Row 750m
20 Push Press 40/30kg ( rack )
Row 500m
10 Push Press 40/30kg ( rack )

TC 13

Every 3min

Bent over row 10-8-6-6 reps

10 rounds of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

No rest between rounds.
For calories.