Lämmittely ja mobility

Tempausta
-10 otm 3x tempausta

10min amrap
3 Hspu
8 boxihyppyä

Loppuvenyttelyt

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
WRK 6:00 REST 3:00 WRK 6:00
5 push ups
10 gob squats
20 db hopover

Finisher
50 round the world
1:00 samson stretch

30min Amrap
DU 20-40-60-80-100-120...
Sit-up 10-20-30-40-50-60-70...

1. Warm-up
   3 Steady Rounds:
   25/20 Calories on Bike
   :30 Nose and Toes hold
   10 Hang Squat Cleans 95/65lbs

2. Strength
   Back Squat 5×3 (Start around 85%)

3. Met-Con
   For Time:
   24 Sumo DLHP 95/65lbs
   12 Strict Handstand Push-Ups
   18 Sumo DLHP
   9 Strict Handstand Push-Ups
   12 Sumo DLHP
   6 Strict Handstand Push-Ups
   6 Sumo DLHP
   3 Strict Handstand Push-Ups

4. Interval
   4 Rounds:
   :60 Max Distance Handstand Walk
   Rest :60
   :60 Max Rep Burpee Box Jump 24/20″
   Rest :60

Warm up(0:00-8:00)
2rds
10 arm circles
10m bear crawl
10m run

Mobility(8:00-12:00)
1:00 min quad stretch

Fittrain Intervals(12)
c/o Alchemy 365
A10:
12 Rounds:
1 Tabata Interval: Goblet Squats
1 Tabata Interval: Mountain Climbers
can be done at home w/dumbbell or something weighted

Finisher
50 kneeling crunch
1:00 min samson stretch

Strength / Skill:
- 7x2 Bench Press
- 7x2 Max Rep Strict Pull Ups
Note: Alternate between each movement. Work strict pull ups. Use appropriate band to challenge pull up strength.

WOD - For Time:
21-15-9
- Hang Cleans (155#,105#)
- Ring Dips

Post WOD:
- 100 DUs
Note: Continue to develop double under skill. If you already have double unders, move right into double under work after WOD. If you are working to get double unders, break down your barbell, catch your breath and work double unders.

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

150 min
Warm up 20 min
1.HSW
- 25 m.

2.BMU
- 8 reps

3.BFLY + BCTB
- Bfly 40 reps
- KCTB
- BCTB

4.Clean pull + Clean + Hang clean
1+1+1 up to 75% effort

5.Aerobic work
For consistency:
15 min easy erg
-then-
3 rounds:
6+6 Single arm KB Thruster (light) - 16 kg
6+6 Bird dog (3 s. hold on last rep)
10+10 Side plank rotations
-then-
15 min easy erg

Strength / Skill:
- 1x20 Back Squats (5% increase from last week)

WOD:
- 4x500M Row for time (record each time)
- 3x10 GHD Back Extensions
- 4x50m Farmer's Carry
Note: Rotate between each exercise (500M Row, Back Extension, Farmer's Carry ...rinse and repeat)

Post:
-100 Double Unders
Note: Continue DU work. Work to increase consecutive DU or work to get DU. Work up to 100 DU.

For time:

50 box step overs 2x22,5/2x15kg
20 burpees
40 box step overs 2x22,5/2x15kg
20 burpees
30 Squat 2x22,5/2x15kg
20 burpees
20 Squat 2x22,5/2x15kg