Punnerrus+vauhtipunnerrus 6x6+6

Emom3

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
2 rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
8 V-ups
+
Prep the movements for the workout
* Practice few short sets of toes-to-rings and burpees
+
@ workout pace
200m Row
8 Toes-to-rings
200m Row
8 Burpees over the rower
200m SkiErg

2 Rounds
8 Scapular push-ups
8 Air squats
5 Tempo (slow) push-ups
8 Box step ups
8 Single leg DB snatches, alt
+
Prep the movements for the workout
* Practice short sets of each movement
+
@ workout weight
10/7 (cal) Air bike
6 DB snatches
20 Double-unders
10/7 (cal) Row
6 Box jump overs
2 Wall walks

4 rounds of:
10 Ab-wheels
15 MB over shoulders
5+5 Single hand Ring rows
15 MB slams
Rest

For Time
10 kierrosta

5 viivajuoksu
1 köysi
10 kyykky

Partner WOD, YGIG style

6'AMRAP
3 dbl DB thruster @2x20/10kg
6 box jump
9 cal row
2' rest
12'AMRAP
6 burpee box jump over
9 dbl DB clean
12 cal row
3'rest

18'AMRAP
9 burpee box jump
15 pull up
21 cal row

BikeErg

5:00 @ easy, build up to RPE 5/10 effort
3:00 @ starting at 80-85 rpm, build your cadence progressively up to 95-100rpm
+
2x
0:10 @ 110+ rpm
0:50 @ easy spin
+
3:00 @ 85-88%FTP
2:00 @ easy spin

Toinen sykli käyntiin nykymallin treeniä, päävoimaliikkeet vaihtuu ja metconit muuttuu. Progressiivisuus myös accessory work osioissa kasvaa viikkokohtaisesti. Lisäksi viikon tulee päättämään pidempi hero wod treeni joka on katottu sopivan mukavaksi jatkoksi viikolle :D

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)
+
Lunge flow – Work through variations 2-3 times
3-5 Scapular swimmers (prone position)
+
2 Rounds
5 Inchworms
6-8 Scapular pull-ups
8 Scapula push-ups
10 Box step ups
+
2 Rounds
8 Box jump/step downs
8 Tension swings
3-5 Supine kipping pull-up drill (hollow hold + hip snap)
3-5 Single kipping pull-ups (focus on max hip thrust)
+
Barbell warm-up, 1 to 2 rounds @ empty barbell
3-5 Snatch deadlifts
3-5 Hang muscle snatches
3-5 Hang power snatches
3-5 Strict presses
3-5 Front squats
3-5 Push presses
3-5 Thrusters
+
Build up to workout weight for Power snatch and thruster
* Few short sets of wall walks, box jump overs, and chest-to-bars between weights
+
EMOM 5 @ Workout weight
1) Run @ workout pace
2) 2 Wall walks + 4 Power snatches + 6 Box jump overs
3) Rest
4) Air bike @ workout pace
5) 6 Thrusters + 6 Chest-to-bar pull-ups

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top