Lämmittely ja mobility

Etukyykky ja thruster harjoittelua

Metcon:
3 kierrosta
15boxihyppyä
12 kyykkyä
9 cal koneella

Loppuvenyttelyt

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-

In a 5.00 window

• Run/Row 400m
• In the remaining time: Max squat clean 70kg/45kg

Rest 3.00. Repeat.

Penkkipunnerrus 8x3x55%
Kulmasoutu 5x12-20
Pystysoutu käsipainoilla 3x20-30
Jalkojen nostot riippuen 5x12-20

Tasapaino ja kordinaatio harjoitteita

1. Max aika leuanvedon yläasennossa vastaotteella

2. Max aika leuanvedon yläasennossa myötäotteella

3. Max aika roikunnassa, kumpi vaan ote

4. Max aika hollow pidossa

AFAP (as fast as possible)
75-50-25
Banded Facepull-aparts
Single Arm Banded Pushdowns (each side)

Metcon (No Measure)
In every 2 mins x 20 mins:
Odd: 5 x 1 Power Clean + 1 Push Press@70% of PP
Even: 5 Weighted Pull-up@55% (if your 1RM was 50kg, you need to use 27.5kg)

Metcon (No Measure)
EMOM 10:
Odd: 5-10 Kip HSPU
Even: 1-2 Rope Climb

Metcon (Time)
"FRAN"
21-15-9 reps for time:
Thruster@43/30kg
Pull-up

5 sets:

8-10/leg Single Leg Romanian Deadlifts Holding DBs in each hand @ 2121 tempo

Accumulate 1:00 Wall Facing Handstand hold* Maintain a hollow body with only your toes touching the wall

15 Ab mat sit ups holding a plate overhe

Pendlay row 3x8 reps