Athletes Notes

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Pec Stretch: 1-2 Minutes
Video

Pike Stretch: 1 Minute
Video

ACTIVATION
8 Minutes For Quality:
5 Push-ups
10 Wall Squats Video
200 Meter Row /200mt run

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Workout Definition

3 Unbroken Complexes:
1 Strict Ring Muscle-up
2 Kipping Ring Muscle-ups
3 Strict Ring Dips

3 Pegboard Ascents

3 Unbroken Complexes:
1 Strict Ring Muscle-up
2 Kipping Ring Muscle-ups
3 Strict Ring Dips

Workout Definition

On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Repeat From Last Week

Athletes Notes

"Caesar's Palace"
For Time:
30 Back Squats (185/135)
30 Bench Presses (155/105)
30 Deadlifts (225/155)
20 Back Squats (225/155)
20 Bench Presses (185/135)
20 Deadlifts (275/185)
10 Back Squats (275/185)
10 Bench Presses (225/155)
10 Deadliftss (335/215)

KILOS
155/105: 70/48
185/135: 84/61
225/155: 102.5/70
275/185: 124/84
335/215: 152/98

Workout Definition

Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups

WARM UP

400 run or equivalent
30 jumping jacks
30 squats change foot stance every 10 reps
20 Crab reach. (not same as crab toe reach)
20 scorpio exercise on belly.

STRENGTH/SKILL

5x 10/ arm strict seated one arm press. ahap.

rest 4min then...

Bring sally up with standing strict press. Do the song once or twice if it was to easy. Once should already fry your shoulders.
use lighter weight 5-15 kg. Try to push with no rest. It will hurt a lille.

WORKOUT

song wod:

GHOSTBUSTERS  by Ray Parker jr.

Jumping Jacks for entire song. Every time you hear "ghostbusters" you do a burpee.

COOL DOWN

5-10min calm breathing and stretch pecs.

WORKOUT
AMRAP x 25 MINUTES
50/40 Cal Bike
25 Russian Swings (Athlete Choice)
50 Walking Lunges*
25 Box Jump Overs (20)

*Each step = 1 Rep

(Score is Rounds + Reps)

PARTNER WORKOUT OPTION
IN TEAMS OF 2...

AMRAP x 25 MINUTES
25 Russian Swings (Athlete Choice)
50 Walking Lunges
25 Box Jump Overs (20)

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.

(Score is Rounds + Reps)

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

YGIG
3 rounds in 8min
12/15cal row + 10 Box jump
Rest 2min

3 rounds in 8min
9/12cal Bike + 6 Box step over (2x12,5/2x20kg)
Rest 2min

3 rounds in 8min
15x DB Devil press (2x15/2x22,5kg)
Rest 2min

3 rounds in 8min
30DU / 60SU + 10 Box HSPU
Rest 2min

Build to a 1RM clean
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to a 1RM deadlift
Use percentage examples above

Build to a 1RM strict press
Use percentage examples above

2 rounds

bear walk length of gym
10/7 push ups
10 cal bike or row
10 hollow rocks

Core strength
EMOM x 12
Min 1: 15 weighted sit ups 20/14
Min 2: 0:45 plank hold

POST WORKOUT FINISHER
FOR QUALITY
50 Bicycle Crunches
1:00 Tuck Hold
50 Bicycle Crunches

60s on / 30s off x5:
3 pull up (anyhow) / ring row
6 (elevated) push up
9 air squat

Jatka siitä mihin edellisellä intervallilla jäit.

Partner workout

5x KB Stair walk 5th floor (2x 16kg / 2x 20kg)
50cal Echo Bike
100x Box jump over
200x DU
1000m Rowing