Eilinen/Lepo

Warm up
400m run or 20 cal bike or 500m run
Then 2 round
10 box step ups
10 push ups
10 pass throughs

Push press
Every 1:30 x 8
5 reps

WOD
For time
100 jump rope
80 sit ups
60 Box step ups
40 Kettlebell swings
20 burpees

Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

RCVR(25)
run, walk, jog, bike, row

Finisher
50 slow bicycles
1:00 quad stretch

• 4 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(4 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets.

Push: (Strict) HSPU / RING DIP / PUSH UP

• 8 x 15 s on / 50 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Find 5rm pull up, then
  4, 3, 2, 1 reps with the same weight, 3min rest between sets

• 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

150 min
WU 15 min
1.GS
A. MU 45 min
- Skill drills
- MU 10 x 1
- Total of 10 MU

B. Bfly
- 20 reps

C. Bfly CTB
- Box drills x 3 sets
- Singles 8 x 1 reps

2.Strength
A. HSPU Strength, 6 sets:
3 Pike HSPU + max hold at bottom
- Rest as needed
- 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.

B. Bench press 6 RM (max 2 sets)
30 40 46 48 kg

C. Bench press 5 x 4 @ 6 RM weight
48 kg
- Rest as needed-

D. 5 sets:
Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
DB Prone row x 8 (Heavy, but controlled) - 25 lbs

BMU

Warm up:
classis gym
5,5,5 push up
3-3 pull up (hollow)
CORE

Bar hollow 2x10"
bar arch 2x10 "
bar pike 2x15"
Bar hollow&arch 2x10
bar push up 2x5
BMU with bend to floor
Pull up 2x3 with hands roll
bar MU with box 2x5
BMU with box one leg
bar Mu up with bend

WOD: 3 pull up 3 push up 3 box BM (9min EMOM)

WU
3rds
10x air squat
5+5 KB/DB push press
10x up down
20-30s plank

LÄMMITTELY
2 kierrosta - 1min
1. Roikkuminen (lapavedot)
2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
3. Lantionnosto pallo jalkojen välissä
4. T-kierrot
5. Jefferson curl

VOIMA
Superina
3 x 6-8 suorin jaloin mave
3 x 8-10/jalka yhden jalan kyykky eteen
3 x 8/puoli sivutaivutus kk

CIRCUIT
2-3 x 40s./20s.
1. Laite
2. Slam ball paiskaus
3. Köydet
4. Lankussa olkapääkosketukset

STRENGTH
1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
- perform 1-2 warm-up sets then 4 sets at working weight.
1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
- perform 1-2 warm-up sets then 4 sets at working weight.

CONDITIONING
EMOM 15
Minute 1: 100M Run
Minute 2: 15 Hand Release Push-ups
Minute 3: 20 Air Squats
- Goal: Efficient, smooth pace with perfect movement, 20-30s of rest each round.

EXTRA CREDIT
Seated DB Lateral Raises: 3 x 15. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.