EMOM10': 5-8 Kipping pull up

50 m lunge
21 toes to bar
40 m lunge
15 toes to bar
30 m lunge
9 toes to bar

Joka alkava min for 12 min

5 valakyykkyä sopiva paino
3-5 leuanvetoa

Lämmittely

Harjoitellaan työntöliikkeitä tangolla

Wod: 15min amrap
Seinäpallo 8
Punnerrus 7
Leuka 6
100m juoksu

Loppujäähdyttely

Benchmarks:
1. 2min KB Swing Test (weight x reps for score, form first always)
2. Top speed on Curve, Fastest ROW and SKI splits possible on display (ex: 1:24/500m).

Skill Development: KB Swings! Proper Hip Hinging.

Strength Days: Utilizing drop weight approach every set. 4 sets of 8 in first week, followed by 4x6, 4x6, and 4x4. Remember to change weights quickly.

1. BB Back Squat and Chin up
2. BB Deadlift and DB Chest Press
3. BB Strict OH Press and DB FFE Rev Lunges.

Condition Days: We will have 2 per week, one entirely strength themed (STRONG-CON's) and one athletic movement themed (ATH-CON-FUEL's)

WORKOUT
EMOM x 15 MINUTES
MIN 1 - :50 Cardio of Choice*
MIN 2 - :50 Max Sit-Ups**
MIN 3 - :30 Max Dips into Max Top of Dip Hold**

Run / Row / Ski / Bike / Jump Rope...athlete may alternate Cardio of Choice throughout workout.
**Weighted Sit-Up Optional
**Strict Dips Optional

(No Measure)

FOR TIME

3 ROUND OF:

400 MT RUN

12 POWER CLEAN 60/40

Naruhyppelytreeniä

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

72 Min of:
Run 12’
Row 12’
Assault Bike 12’
Run 12’
Row 12’
Assault Bike 12’
@ 60-70% MHR