Rästi

AMRAP with BW (men) / 2/3 of BW (women)

Warm Up
3 min air bike @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then
2 rounds
10+10 suitcase deadlifts
15 ring row
10 scap pull ups
5 burpee pull ups
then workout prep 3 rounds :
:30 mod air bike
6 deadlifts , start to climb for starting weight (put 15/10kg plate on bar first round)
3 pull ups / c2b pull ups

t2b!

warm up:
Zoo+ slider váll bemelegítése, aktiválása klasszikus gimnasztikával

kezdő és vég helyzet gyakorlása
váll aktív használata
t2b könnyített testhelyzetben
gumiszalag gyakorlatok

Wod: EMOM 10'
10 lábemelés bordásfalnál
+minden 30 ra 5* gumiszalag lehúzás

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 Weighted Single leg RDL
10+10 upright row
10+10 single arm db thrusters
10 scapula Pull ups
10 kipping movement
:30 hs hold

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 squat cleans

SET A | 3 rounds:
6+6 bulgarian split squat
8+8 banded knee lift

SET B | 3 rounds:
8-10 BB rdl
30s+30s side plank leg lift

AMRAP12: (ygig)
8 cal ski
8 wallball (synchro)
8 hanging leg/knee lift
8 DKB deadlift (synchro)

A,
Block Snatch 1-1-1-1-1

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

B,
6 rounds for time of:
16 Box Plyo Skiers @60/50cm
5 Strict Handstand Push-ups
3 Hang Squat Cleans 102/70kg
1 Rope Climb
Goal: sub 15 mins

C,
Midline
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bar- unbroken sets

If you drop from the bar it's an additional 50 single under penalty. Pick up the set where you left off if you do drop.

D,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

Accumulate the total reps of each.

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
4-5 SETS
1:00 easy -> :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast
REST/WALK 1.5 MIN BWN SETS
SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

MOBILITY AFTERWARDS
Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

For Time:
Strict Deficit Handstand Push Ups (10/5 cm) 20/10 reps
2:00 rest
Strict Handstand Push Ups 25/20 reps
2:00 rest
Kipping Handstand Push Ups 40/30 reps