hip & spine mobility

superset, 4x
3 back lying heel walk outs (extended hips)
8 glute bridge w. SMR between knees

lying windshield vipers 3x6/6

unilateral KB suitcase march 3x10/10 steps/side

KB figure 8's 3x5/5

2 rounds
5 Inchworms
10 Tall kneeling halos
15 Tension swings
10 Handstand shrugs
5 Kneeling jumps
5/side Bottom-up KB presses
+
Build to workout weight for squat clean
+
2 rounds @ workout weight
200m Run
3 Squat cleans @ workout weight
3 Strict deficit HSPU @ workout deficit

5:00 Row @ slowly increasing pace
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
8 Slow tempo squats
+
Build to workout weight on thrusters
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ workout weight + increasing pace
12/8 (cal) Row
4 Thrusters
8 Toes-to-bars
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Chest-to-bar pull ups
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Bar-facing burpees

Partner WOD, YGIG style

6'AMRAP
3 dbl DB thruster @2x20/10kg
6 box jump
9 cal row
2' rest
12'AMRAP
6 burpee box jump over
9 dbl DB clean
12 cal row
3'rest

18'AMRAP
9 burpee box jump
15 pull up
21 cal row

ENGINE

40min (45s on/15s off) EMOM

1: Row (VK)
2: 10 OHS + Amrap: BFB
3: 10-15 Kipping Pull Up
4: Rest

5: Ski (VK)
6: Amrap: Power Snatch
7: 10-15 T2B
8: Rest

Barbell @40kg

12'AMRAP
10 alt. DB snatch @22.5/15kg
10 box jump
30 DU

Warm-up

Perform the following on BikeErg with a running clock :
@ 0:00 – 3:00: Easy (RPE 2)
@ 3:00 – 5:00: Pick the pace up a little (RPE 3)
@ 5:00 – 6:00: A little faster (RPE 4)
@ 6:00 – 7:00: Even faster (RPE 6)
@ 7:00 – 8:00: Ease off and recover (RPE 3)
@ 8:00 – 8:30: Hard effort (RPE 7)
@ 8:30 – 9:00: Ease off and recover (RPE 3)
@ 9:00 – 9:30: Even harder effort (RPE 8)
@ 9:30 – 10:30: Ease off and recover (RPE 3)
@ 10:30 – 11:00: Hardest effort (RPE 9)
@ 11:00 – 13:00: Ease off and recover (RPE 3)
@ 13:00 – 13:30: A little faster (RPE 4)
@ 13:30 – 14:00: Just a little faster (RPE 5)
After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready

3 to 4 rounds for quality

10-seconds/side Single-arm bar hang
8 Blackburns
6 Pike thoracic extensions
4/side Tactical ankle rocks
2 e/side 90/90 to external rotations

For 30 to 40-minutes @ steady pace

Bike Erg
Every 5-minutes dismount and perform:
5/side Single-leg DB snatch

2 rounds
5/side Half-kneeling bottom-up presses
10 Tension swings
5 Deck squats
+
2 rounds
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls
– rest 1:00 between rounds –

ACCESSORY

3 rounds for quality:
10 db lateral raises
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest as needed

• tuttu viime viikolta, vähän lisää painoo
• koitta lisää hupsuihin toistoja