Deadlift

A) 2x3 (3sec jarrutus alaspäin)
*rir 2
*E3MOM

B) 2x3 (ilman jarrutusta)
*RIR 1
*E3MOM

Metcon

AMRAP 3:

• 15 Cal C2 Bike
• 20 STOH @42.5kg
• 20 T2B
• 20 OHS
• 100 DU
• 20 Power Clean

rest 1min

AMRAP 5:

• Sama ku aikasempi

rest 2min

For Time:

• Edelleen sama

*eli ekaks 3min aikaa päästä niin pitkälle ku kerkee. Ehkä about OHS asti. Sit 1min lepo, jonka jälkeen 5min aikaa niin pitkälle ku kerkee. Sit 2min leebeni ja vikassa for time koko paske. Ja alkaa aina alusta toi setti joka kerta

Band and KB activation drills – 2 to 3 rounds
10 Banded glute bridge
5/side Half kneeling press
10 Banded squat
10m/side Front rack + overhead carry
+
Barbell Warm-up
Build to your chosen working weight via a single rep complex to conserve energy.
1 Deadlift
1 Hang power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3m Overhead carry
+
2 rounds @ race pace
4 Burpees over the bar
3 Deadlifts
2 Hang power cleans
1 Front squat
1 Thruster
1 Shoulder to overhead
Rest 1:30 between rounds

3x9' AMRAP, 2' rest
3 up & down on stairs
30 DU / 60 SU
300m row
10 dbl DB hang power clean

2 Rounds
8 Scapular push-ups
8 Air squats
5 Tempo (slow) push-ups
8 Box step ups
8 Single leg DB snatches, alt
+
Prep the movements for the workout
* Practice short sets of each movement
+
@ workout weight
10/7 (cal) Air bike
6 DB snatches
20 Double-unders
10/7 (cal) Row
6 Box jump overs
2 Wall walks

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
2 rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
8 V-ups
+
Prep the movements for the workout
* Practice few short sets of toes-to-rings and burpees
+
@ workout pace
200m Row
8 Toes-to-rings
200m Row
8 Burpees over the rower
200m SkiErg

A. AMRAP8
5 hanging knee raise
10 (5+5) KB gorilla row (2xKB)
5 push up
10 (5+5) KB lateral flexion

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B. EMOM8
Work 30-40 sec, rest 20-30 sec
1) DB bench press
2) Bike
3) Medball thruster
4) Burpee to plate

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C. EMOM8
Deadlift
(2 rounds)
1) 7 reps
2) 6 reps
3) 5 reps
4) 4 reps

Optional: add weights as reps descend.

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D. TEAM WOD
As many calories as possible on rowers.
Twist: E2MIN (at 2:00, 4:00 and 6:00) do 10 reps slam ball.

Score: teams total calories

Back squat 3-3-3-3-3 reps

2min RUN
50 Air Squat

4min RUN
40 Lunges

6min RUN
30BBJ

8min RUN
20 Air Squat
20 Lunges
20 BBJ

10min RUN

Come On !

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)

3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances
3 Hang squat snatches

KUNTOHARJOITUS

10:00 Minuutin aikana niin monta kierrosta kuin mahdollista:
8 Penkkipunnerrusta
10 Boxin yli askellusta yksi käsipaino farmarikannossa

2:00 min tauko

10:00 minuutin aikana niin monta kierrosta kuin mahdollista:
15 Burpeeta kahvakuulien yli
15 Rinnallevetoa kahvakuulilla

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HUOMIOITA
Harjoituksen tarkoitus on kehittää voimaa ja voimakestävyyttä, joten tähtää raskaisiin painoihin. Pyri saamaan itsellesi sellainen paino, jolla saat nipin napin tehtyä sarjat putkeen tai joudut loppua kohti ottamaan pienen tauon sarjan aikana.