EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

Tabata kipping rocks (4 minutes,
20 sec work, 10 seconds rest). Try
to stay consistent within rounds.

If
you can perform a solid kipping
pullup, do these instead.

OHS
3x5 (45kg)

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Swimming
300m warm up different drills. note : forgot to strech at home so didnt feel that
good to start. So remember to strech and do some active warm up before hitting pool.

wod
2x25m, alt time with partner
3x50m alt time with partner
1x100m alt time with partner
free style swim / rest 20/50/1.30 bwn sets if No partner.

2x50m rintauintia ja 1x100m (55 and 2.01)

cool down ja väliverrat mukaan noin 150-200m.

WARM-UP, 30/25 SEC X 6:

1) Hang clean pull / Hang muscle clean
2) FS + press btn / drop clean
3) High hang clean / Hang clean

EMOM 4 MIN, LIGHT TO MODERATE:

1 hang clean + 1 clean

EVERY 1,5 MINS X 9: (MERKKAA PAINOT)

3 sets: 3 clean (every 15 sec: 00:00, 00:15, 00:30)
3 sets: 2 clean (every 15 sec: 00:00, 00:15)
3 sets: 1 clean

Kolmoset: 70-80% /1RM
Kakkoset: 80-90% /1RM
Ykköset: 90+% /1RM

EVERY 2 MINS X 5: (KAKKOSISSA RIR 1-2)
3-3-2-2-2 front squat

5 Intervals

A1. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

A2. 5-minute AMRAP
40 Double-unders
8 KB clean and jerks @ 2 x 24/16kg
12 Toes-to-bars

A3. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

A4. 5-minute AMRAP
2 Rope climbs
8 Burpee box jump overs, 24/20″
16 DB snatches, alt @ 22.5/15kg

A5. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

Rest 3-minutes b/t intervals

Feel. These are intended as fast, hard intervals that are still sustainable for the 5-minutes and can be repeated with only 3-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
On A1/3/5, pick a tough, repeatable pace on the ski, burpees and row. On A2/4, keep the work unbroken where possible, and rest and transition time short from movement to movement
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

30x OTM

12/9cal bike
4-10 Reverse burpee
16-10 Box step up
20-30Fence/stick over jump
Rest
Endurance

Teams of two:

300m run (both)
4 rounds (I go you go)
10 DB/KB hang C&J
20 reverse lunge

300m run (both)
4 rounds (I go you go)
10 DB/KB snatch
15 DB/KB squat

300m run (both)
100 box step ups with DB/KB (split anyhow)

Timecap: 22 min

for 7 min
1 min row
7 sit ups
4 dept jumps
5 no hip muscle snatch
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch
-- then --
spend time to practice for the wod
"Ansaitut raudat"
AMRAP 18 min
32 Du
16 Cal Row
12 T2B
4 Snatch
Tempauksen painot:
Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
Miehet: 60-70-80-85-90-95-100-105-110-115kg
- continue with the heaviest succesfull weight to the end of the timecap