Alkulämmittely leikkiä ja mobility

Istumaannousu tabata

12min amrap
4 leukaa
4seinäpalloa
4 mavea
30m juoksu

Loppuvenyttelyt

WARM UP
100 glute bridges
30x seated 90/90 hip switches
40 squat rotation
50 Wall angels

MOBILITY
Use mobility ball or golf ball.

3min/ per foot massaging the bottom of your foot ( footsoles)
3min/ calf rolling or massaging from achilles tendon towards knee.
1min/ knee put ball in knee crease and kneel down and work those areas. you will work hamstrings and calf at the same time.
3min massage or roll inner thighs. from knee towards groin.
2min per side massaging TFL. (its always tight so be gentle its nasty) Not to aggressive. See picture to find the muscle.
2min massaging arround the belly button in a 20 cm radius. Light pressure and if anything feels really bad - stop and do less pressure)
2 min/ pec massage the chest muscles. Always tight. Also here not to aggressive.
3min / trap and neck area.
2min rolling or massaging your biceps and triceps.

FLOW WOD
4min of airsquats. Its an amrap but not about getting the most reps. You only breathe through your nose. And do not need to extend fully. We want an avarage of 40-50 squats per minute so we get a nice pump in the legs. No need to push to any pain levels. You should feel light headed from all the breathing.

COOL DOWN
10min breathing and relaxing. roll and stretch.

Dead lift 5rm of today
+
20min amrap:
Max set pull ups
400m run

A) 10-20 Parallette Push-Up
B) 3-10 Pull-up
C) 10-20 Pistol Squat
D) 20 Russian Twist

eilinen/lepo

2 rounds
12+12 half kneeling 1 arm db press
15 ring rows
rest 3 min

Bench press 5 RM, then 3x3 @ same weight

Olympia Total

1RM työntö

1RM tempaus

AMRAP 6 Stations x 3 exercises:
(5 min per station & 90 seconds each exercise & 2 min rest between stations).
1st Station:
- Cal row.
- Medball sit-ups 9/6 kgs.
- Deadlift RxComp 100/70 kgs, Rx 80/55 kgs, Sc 60/40 kgs.
2 min rest.
2nd station:
- Rope climb.
- Wall climb.
- V-ups.
2 min rest.
3rd station.
- Wall ball shots 12/9/6 kgs.
- Medball back circles 12/9/6 kgs.
- Medball Russian twists.
2 min rest.
4th station:
- Toes to bar.
- HSPU.
- Bar skin the cat.
2 min rest.
5th station:
- Box jumps 24"/20".
- 1 hand Kb Clean & Press 24/16 kgs.
- Hollow rocks.
2 min rest.
6th station:
- Pistols.
- Farmer walk 2×32/2×24 kgs.
- GHD Back extensions.

For time:

4 Rounds of
- 400m Run
- 10 Burpees
- 20 Push Ups
- 10 Toes to Rings
- 20 Box Jump Over
- 10 Pull Ups
- 20 Wall Balls (20lb/14lb)

Finish with a 400m run

Wear a weight vest (20lb/14lb)