A. Warm Up
ROW 400m
POI
EMOM 6'
4 Strict Pull Ups
8 Empty bar Thruster

B. Forza
Warm Up
Pause Power Position Hang Squat Clean
6×3
poi
Hang Squat Clean
6×3 @70% di 1RM

C. For Time
Ogni 4 16'(4 rnd)
3 Rope Climb
15/9 Cal. bike
6 Man Makers

D. Skill
3' max rep DB snatch
Ogni minuto aumentare il carico

E. For Time
10 Rnd
15/12 Calorie Ski
10mt Sandbag Bearhug Lunge Steps
10 alt. TTB
rest 1'

F. Optional Acc.
RND 1-3
3×10
Double KB RDLs

4x 20" Ring Holds
5x 10 Bamboo Bar Press

Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.

Eilinen

Eilinen... Sit kepeä viikko

Warm up:
Glute activations:
Go through all the movements from the video below
(10 reps on each side)

4 rounds for quality
10 Sumo deadlifts (You can start with a lighter weight and add every round, should be heavyish - no touch and go. Check the movement from the library)
8+8 one leg box jump (you can jump on a stack of plates if the boxes are too high)
8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
Rest 2 minutes between rounds
60sec wall sit

+Core
3-4 rounds for quality
12-16 Plank + weight transfers
12-16 Weighted sit ups
12-16 Russian twists
Rest as needed

On the 4:00 x 3 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 70/50kg

*score is the slowest score of the 5 rounds

Light option:
On the 4:00 x 3 Rounds:
15/10 Cal Row
20 Double Unders
5 Front Squats

Uimakoulu, aktiivi lepopäivä

A.
Warm Up
2' Goblet Squat Hold
PVC+MOBILITY
3 RND
5 pull-up
10 Air Squat
ROW 200mt

B.
Forza
Back Squat
5×5 @70%

C.
For Time
3 rnd con Vest
50 DU
25 Pull Up
20 W. Lunges

D.
Forza
EMOM 90" PER 5 SET :90 For 5 Sets
6 P.Press
Partire con 60% e aumentare il carico

E.

TECNICA
Double KB Clean & Jerk
5×10
Set 1: peso medio
Set 2: pesante
Set 3: leggero
Set 4: pesante
Set 5: peso medio

F.
"THE MAMBA"
AMRAP 18'
5RMU /10 C2B
8 POWER CLEAN
24 HIGH BOX JUMP
13 BURPEES

RMU
Warm up: classic gym
ring pull up 3x5 ring push up 3x5, 3 ring kelep
core
ring plank 3x 30"
Ring pull up like RMU 3x5
-RMU to knee
Ring hollow
ring arch
ring hollow-arch
RMU with bend

WORKOUT :
ring hold 3x30"*3
30" hangs

One DB press 4x 10+10