Superkids:

3 x 12

Ninjat:

6 x 5

Complete as many rounds as possible in 7 minutes of:
60KG power cleans, 10 reps
20 push-ups

10 Minute Alternating EMOM
5 Power Clean and Jerk @ 60KG
10-15 Box Jump (30 seconds work)

Strength / Skill:
- Work up to a heavy Jerk

WOD - For Time:
- 60 Burpees to Target
- 30 Thrusters (115#,75#)
- 15 MU (Scale as needed)

Post-WOD:
- 3x1Min Weighted Plank

Joka alkava min 12 min ajan

1 x c&J, AHAP

Back Squat Strength Cycle
12 week linear back squat cycle Perform 5 X 3 back squats each Monday, with the goal of increasing weight each week. Your weights will be taken as a percentage of your 1RM back squat . If your 1 RM back squat was less than 100kg you will begin your progression at 60% of your 1RM. If your 1RM back squat was more than 100kg you will begin your progression at 65% of your 1RM.

6 Rounds

100m sled push sprint – Light and fast
Rest 3 minutes

We’re looking for a continuous effort here, if you cannot get 100m straight, shorten the distance and up the rounds to accumulate 600m of sled sprints)

1RM Weighted Chin ups

WU AMRAP10:
15/10 cal row
10 KB Deadlift
8 Burbee

5 rounds:
1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch
(rest 2min between sets)

For time:
50/35 cal Row
50 Kettlebell Box Step-overs (24/16kg)

Alkulämmittely ja mobility

Voimistelua

Otm 12
Käsilläseisonta
Yhden jalan maastaveto
Skin the cat
Kuppipito

Loppuvenyttelyt