Lämpö
2:00 Soutu
2:00 Hiihto
2:00 Pyörä

2 Kierrosta:
10 Maastaveto
10 Kyykky
10 Hyvää Huomenta
10 Pystypunnerrus
10 Vatsalihas
5 Punnerrus laatikkoa/seinää vasten
5+5 Spiderman

2 Kierrosta kumpparilla:
10 Pystypunnerrus o/v
10 Ulkokiertäjä o/v
10 Halkaisu edestä
10 Halkaisu ylhäältä

Voima
5 Kierrosta:
5 Penkkipunnerrus
5-12 Leuanveto/Rengassoutu
10 Hauiskääntö o/v

Jumppa
15:00 Pareittain vuorotellen koko kierros:
10 cal laite
15 Kahvakuulaheilautus
10 Kyykky kahvakuulalla

Extra
3 kierrosta:
20 + 20 s Kylkilankku
20s kuppipito

Clean

Shoulder & hip mobility
10min

Barbell warm up
10min

Deadlift Clean complex
In 10min build up as heavy weight as possible of:

2 deadlifts
1 clean

E2mom for 20min
5 bar over burpees
3 DL
1 clean

RX
70/100kg

Scaled
75% of Clean 1RM

A,
Reverse Lunge + Single Leg Box Step-up 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x8 L/8 R

B,
Every 1 min for 15 mins: (Assault Bike)
15 Bike Calories + 1 Burpee
14 Bike Calories + 2 Burpees
13 Bike Calories + 3 Burpees
12 Bike Calories + 4 Burpees
11 Bike Calories + 5 Burpees
10 Bike Calories + 6 Burpees
9 Bike Calories + 7 Burpees
8 Bike Calories + 8 Burpees
7 Bike Calories + 9 Burpees
6 Bike Calories + 10 Burpees
5 Bike Calories + 11 Burpees
4 Bike Calories + 12 Burpees
3 Bike Calories + 13 Burpees
2 Bike Calories + 14 Burpees
1 Bike Calorie + 15 Burpees

C,
For time:
Sled Drag @60/40kg 800 m
Run, 1600m

Just get it done!

Toistot
10-9-8-7-6-5-4-3-2-1
DB 30-35kg
Säkki 100

A.

2' Glute Activation
PVC+MOBILITY
Poi
3 Rnd
50 du/100su
10 Plate Thrusters
5 Strict Pull-Ups/15 row

B.
Back squat
20,15,10,15,20
Variare il carico

C.
For Reps
AMRAP 15'
3 Power Snatch
12 sit-up + plates
36 Double Under

D.
For Time
5 Rnd
90" max rep burpees twist
30" Hollow + plates
Rest 2'

E.
Ogni 90" Per 4 Set P. Press
1) 12
2) 10
3) 8
4) 6
Aumentare il carico

F.
For Time
21 pull-up/ 42 row
21 Thruster
Rest 90"
15 pull-up/30 row
15 Thruster
Rest 90"
9 pull-up/18 row
9 Thruster

G.
5 Rnd
10 (DX) Arm KB/DB Snatch
10 (DX) Arm KB/DB OH Walking Lunges
10 (SX) Arm KB/DB Snatch
10 (SX) Arm KB/DB OH Walking Lunges

2 Rounds:
1) 5 Wall facing hspu
2) 5-10 Tempo ring row (3sec.
Hold chest to rings, 3sec.
descent)

2 Rounds:
1) 5-10 strict ring dip
2) 10 Tempo banded lat.
pulldown
(3sec. Eccentric phase)

RPE 3 to 4, rest as needed
Tailoring options:
Wall facing hspu → slow
negatives → feet on box hspu
Ring dip → push up

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep

TC 35.

Last 28. May 2019

*Jos teet Wodilla niin tule 20 minuuttia ennen tunnin alkua.

Pyörää/Hiihtoa/Soutua 12 minuuttia erittäin kevyesti.

Venytä Latsit, reidet, lonkat.

Rivet sit hyvällä Formilla.

Conditioning:
4 Rounds of 60s on/30s off:

1a) Double Unders
1b) US Kettlebell Swings (24,16 kg)
1c) KB Sumo Deadlift High Pull (24,16 kg)
1d) Side Plank – 30s/30s
1e) Burpees

20:00 AMRAP
30/24 cal row
20 weighted sit ups 20/14
10 power snatches 95/65

3:00 easy cardio (bike run or row)

Then barbell warm up snatch grip

Power snatch + OHS
EMOM x 10
1 power snatch + 1 OHS

*building in weight for quality