EMOM16
1. Hspu kipping
2. Hspu negative
3. DU/crossovers
4. 🦋 pull ups

Rest

Muscle up training and abs / ghd/t2b max 15 min.

Alkulämppä leikki
Häntähippa

Mobility

Harjoitellaan rinnallevetoa ja työntöä

WOD
8min AMRAP
7 Valakyykkyä
12 Viivajuoksua
7 Rengassoutua

80 single unders
8 pike push-ups
20 sit-ups

TC 10min

4 Rounds For Quality

• 8/8 Front Foot Elevated Lunge
• 30-60s Spanish Squat Hold

Rest as needed

Plyometrics

4 Rounds For Quality:

• 5 DDB Squat Jump
• 5/5 Rotational Med Ball Throw
• 20-30s Battle Rope

METCON

Choose A or B:

A) Strength Focused 15 Min AMRAP:

• 1min Erg
• 15 DB Floor Press
• 12 Dual KB Deadlift
• 9 Pull Up (Kipping or Strict) // 10/10 KB Gorilla Row

B) Cardio Focused 15 Min AMRAP:

• 15/12 Cal Erg
• 12 DDB Hang Snatch
• 9 Burpee Over DB
• 6 DB Thruster

EMOM 40:

1-2) 24 Cal Row
3) 21 WB / 18 DB Snatch (Vaihtele joka kierros WB ja DB Snatch välillä)
4) AMRAP: Lateral Burpee box jump overs
5) Rest

Hiihtoloma viikkoa =)

Zombie squat 7x3

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

push up pos one arm YTA raises 3x5/5

seated one arm KB press 5x5/5 @ rpe 7