For time

• 75 double-unders
• 15/21-calorie Echo bike

• 5 front squats

• ♀ 155 lb

• ♂ 225 lb

3 Rounds for time


15-10-5 SB cleans @ 70/45kg
30-20-10 (cal) SkiErg

Time cap. 12:00

– Rest 8:00 -

3 Rounds for time

10 Shuttle runs, (7.62m+7.62m), each round
21 – 15 – 9
SB squats @ 70/45kg
Chest-to-bar pull-ups

Time cap. 15:00

Overview. Two sandbag focused workouts today. The intent on Part A is to chip away on the bag with fast(ish) singles, then see how hard you can push the SkiErg (and recover for the bag). Don’t underestimate the shuttle runs in part B. Can you keep the SB squats and chest-to-bars unbroken?
Strategy (A). Chip away on the sandbag as steady singles (e.g. go every 8-seconds). Pace the 1st SkiErg a bit so you can push through the 10 SB cleans. Once you’re through those you can start to pick up the pace (if possible).
Strategy (B). Steady on the shuttle runs, they’ll take around a minute, pushing them faster won’t save you a meaningful amount of time for the cost. The SB squats are done with SB on the shoulder (NOT bearhug). Take a moment to get a good position before starting your sets. This will allow you to move faster and ultimately minimise time under tension. You can break the chest-to-bars up to 2-3 sets as this will help you stay under control so that you can keep up the pace on the shuttle runs and SB squats.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing in each workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SB cleans → lighter SB → If no SB or D-ball: Power cleans @ 70/47.5kg, lighter if needed.
SkiErg → BikeErg or Air bike for same calories
SB squats → Lighter SB → If no SB or D-ball: Front squats @ 70/47.5kg, lighter if needed.
Chest-to-bar pull-ups → reduce reps (15-12-9) → Pull-ups → Jumping pull-ups

RestDay!

DELOAD WEEK

"Portti 3v!!"

Team workout (in teams of 3)
5 rounds for time
10 pull-up
8 double DB hang clean & jerk 2x22,5/15
6 burpee box jump over 60/50

One by one, full rounds (work & rest is 1:2)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
12 Alt. Deadbugs
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets
*Option to straighten the front leg after the groiner.

Warm Up
2 rounds
1.5 min cardio
20 slow cossack squats
5 banded pass through + 10 band pull aparts
10/10 standing trunk twits

Strenght
Overhead Squat with barbell, 3x8 reps @moderate weights
rest 1.5-2.5 min bwn sets
Dumbbell Squat Snatch / low catch power snatch 3x5+5 reps @moderate weights
rest 1.5-2.5 min

Metcon
20 minutes of easy/mod pace cardio
perform 10-12 weighted box step up @rx db every 4 minutes. (4,8,12,16 total 4 times)
voit vetää 10 min ajan yhtä laitetta ja toisen 10 min vaihtaa päittäin kaverin kanssa.

For time:
40 DB snatch
30 Target burpee
40 Box jump
30 DB thruster (one DB)
40 Box jump
30 Target burpee
40 DB snatch

Time cap 18 min

Lämmittely:

Pizzalähetti

Mobility

Taito/Voima:
Maastaveto

WOD
Emom 12
1) 10-12 KK-mave
2) 10-12 Istumaannousu
3) 45s Burpee+viivajuoksu
4) Lepo

HSW Speed – 2 x EMOM 5

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.
Tips (for faster HSW). 1) Turn your hands out as you walk, 2) Open up your shoulders (to be taller and fall forward faster. Think of this like leaning forward when running), 3) Bend the knees slightly (but this will lead to a worse back position, so it’s a compromise), 4) Faster cadence (move your hands faster with shorter steps first)