Alkulämmittely ja mobility

Nopeusrata

10min amrap
2 köysi
5 tempaus kyykkyyn kepillä
2 kierrosta juoksu salin ympäri

Loppuvenyttelyt

For time:

5 rounds:
10 + 10 1 -käden valakyykky käsipainolla
15 käsipainotempaus
10 käsipainon yli burpee

-soututekniikka
-abmat sit up

WOD
5 rounds
12 cal row
12 abmat sit ups

Alkulämmittely leikkiä ja mobility

Harjoitellaan tasapainoilua, yhden jalan varassa, lankusta käsien ja jalkojen nostelua, silmät kiinni...

5 kierrosta 20s/ 10s
Rengasoutu
Levylle hyppy
Karhukävely
Lankku
Burpee

Loppuvenyttelyt

Eilinen/

Työntö niskasta 3x4x50-60%

Työntö niskasta + työntö
2+1x70%, 5 x (2+1)x75%

Raakarive polvelta + VAPU
3+1x70%, 4 x (3+1)x75%

3x20 Deadbug
3x20 reverse hyper
3 x15+15 kulmasoutu

“Tabata this”
Tabata
Row for cal
Pull ups
Push ups
Squats
Sit-ups
Score is worst set of every exercise combined.

1) E90MOM x 4
5 Wall Walk
AMRAP Push Up in Remaining Time (SC: Banded Push Up)

90"Rest Between Sets

2) 3 RFT

40/32 Cal Cardio OR 100 DU/200 SU
15 DB Burpee Box Step Over
20 DB Goblet Squat

TC: 18'

RX: 22.5/15

For time

15 DB push press (15-25 lbs)
15 box over steps
15 abmat sit ups
12 DB push press
12 box over steps
12 abmat situps
9 DB push press
9 box over steps
9 abmat situps

AMRAP 15:00
Run 200 Meters / ½Stairs
15 Overhead Squats @42.5/30kg
2 Rope Climbs / 4 x Rope Ground to Standing

A,
2 Clean Pull + Power Clean + Split Jerk 1-1-1-1-1

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

5x(2+1+1)

Find a heavy weight for the complex and work to accumulate 5 total work sets.

B,
For time:
21 Overhead Squats @70/47kg
21 Toes-to-bars
Run, 400 m ( 5 laps in the gym)
15 Overhead Squats, @70/47kg
15 Toes-to-bars
Run, 400 m
9 Overhead Squats @70/47kg
9 Toes-to-bars
Run, 400 m

Goal: sub 15 mins

C,
3 rounds of:
max rep Ring Muscle-ups
50 Single under
Rest 1:30

Ring Muscle-ups- complete strict if you can do more than 15 in a row

D,
3 rounds for quality of:
12 L/12 R Side Plank + External Rotations @2,5kg plate