• 45 Min Fartlek of:
Run @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 100, 200 o 400 m

Eilinen/

Etukyykky, raskas ykkönen (ilman vyötä)

Tempaus pukeilta, puolesta reidestä
1x2@60%, 1x@65%, 4x2@70%

Tempaus Mave, jalkojen alle 15kg lintit
1x5@85%, 1x5@90%, 1x5@95%

Lisäpainolankku 3x30 sek

Etukyykky

5 x 8

5-10-15-20
ring dip
push up
sumo deadlift high pull @24/16
swing @24/16

6 rounds:

• 1 minute: rowing for calories
• 1 minute: push-ups
• 1 minute: sit-ups

(WOD, METCONS) or ENDURANCE choose one (post if coming )

21-15-9
Box Over Burpee
PEP

Sunday fun day 1:15-2:30

Thursday
Strength: 5 mins to build upto 85-90% of your 1rm C&J
Then perform 1 rep Emom for 10 mins

Wod: 2x4 min amraps (1 min rest)
1A: 4 min amrap
10 AKBS
20 DUs

1B: 4 min amrap
10 Burpees
20 DUs

Wod: same the rest of this week we are reaching are peaking stage in the cycle so move fast and go hard!

HSW Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk (Advanced OR Easier variation)