WU:
100m shuttle run
(10m intervals)
2 sets
10 x OHS (30)
10 x bent over row (30)

Strength:
Back squat - using 125 as max (last 5 rep max)
5x45% (60)
5x45% (60)
5x75% (95)
5x85% (105)
3x90% (supposed to be 115--moved up to 135)
3x90% (135) PR

WOD:
10 min AMRAP

100m row
10 box jumps
10 pullups (black band kipping)
200m row
20 box jumps
20 pullups (same)
300m row
30 box jumps
30 pullups (did 7/same)

DELOAD WEEK
HYBRID WOD

2 rounds with partner / rest 1min between the AMRAPs

AMRAP 5min
Buy in 60/42 cal row
Rest of the time AMRAP sandbag walking lunge

AMRAP 5min
Buy in 60/42 cal bike erg
Rest of the time AMRAP DB hang clean & jerk 22,5/15

AMRAP 5min
Buy in 60/42 cal ski
Rest of the time AMRAP wall ball 20/14

AMRAP 5min
Buy in 60/42 cal echo bike
Rest of the time burpee broad jump

*Share all reps with a workout partner.

Warmup:
3 rounds
5 over the bag burpees
8 strict pullups

Strength
Bench press
5x45% = 55
5x45% = 55
5x75% = 80
5x85% = 90
5x90% = 100
5x90% = 100

WOD
WOD - for time
10 TGU (8kg kettlebell)
5 GHD Sit ups
8 TGU
10 GHD Sit ups
6 TGU
15 GHD Sit ups
4 TGU
20 GHD Sit ups
2 TGU
25 GHD Sit ups
15:13

Warmup:
3 rounds
40m broad jump
10 pushups
10 T2B

Team WOD:
30 min AMRAP

400m run

10 wallballs (14)
5 over the box burpees (20)
3 rope climbs

Warmup:
4 rounds
20m high knees
10 squats
20m butt kickers
20m broad jump

Did 8 strict pullups!!!

WOD:
1 mile run w/medicine ball (14)
60 burpee pullups (did jumping pullups from ground)
800m run w/med ball
30 burpee pullups
400m run w/med ball
15 burpee pullups

42:30

4 strict pullups after workout

Warmup:
500m row
100 easy
100 sprint
100 easy
100 sprint
100 easy

20 min skill work
9 strict pullups!!
4 strict pullups
5 ring dips
worked on HSPU

WOD:
Isabel
30 snatches for time
3:40 w/ 45#
went light on weight to work on form

2 sets of 4 strict pullups after workout

Bench Press

A) Build Up To Days Heavy 5RM

B) 3x3 @80-85% From 5RM

*rest 3min between sets

Gymnastics Metcon

EMOM 16

1: 45s Ski
2: 1 Set of rMU
3: 8+8 Heavy DB Push Press @25-27.5kg
4: 18 T2B

Strength

A) 3x Superset:

• 10/10 One Arm DB Bench Press (alternating arms)
• 10 Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 Ring Row Face Pull
• 10-15 Deficit Push Up (3s jarruttava alas)
• 10-15 DB Skull Crusher

*rest as needed

Maastaveto 2x1x90%

Penkki 2x2x80%

Stoppiveto 2x2x70%

Warmup:
2 rds
10 wallballs (14)
10 GHD situps
5 HSPU (pike position on bench)

Strength:
Back squat
5x45% 65
5x45% 65
5x60% 85
5x75% 105
5x85% 120
5x90% 125
5x90% 135
new max should be around 150

WOD:
For time:
50 PU
10 SU
40 PU
20 SU
30 PU
30 SU
20 PU
40 SU
10 PU
50 SU
800m cash out
16:17 - finished first in class!

3 Rounds, nasal (nose) breathing only (in + out)

30/20 calorie Air Bike
20 Hand-to-hand Russian swings
10 Wall-Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)