Back squat

5x4

*jätä 1 toisto varaa joka sarjaan

Warm up(8)
2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

GRT(25)
choose load
5 giant sets
8 push ups
8 hammer curls
24 flutter kicks
8 single arm row per
8 tricep overhead extension
24 russian twist

Finisher
tabata plank :20 on :10 off x8
1:00 samson

Warm up
400m run or 20 cal bike
3 rounds
10 walking lunges
10 glute bridges

Monday: back rack lunges
E2MOM x 6
10 reps

Interval row 250m @ PB + 0:15 pace
Rest 1 mins
X 10

Emom 30 min for quality:

0-10 min
Odd: Row
Even: Db snatch
10-20 min
Odd: Ski
Even: Mb clean
20-30 min
Odd: assault bike
Eveb: Sandbag bearhug

Keep even pace, aim for same amounts of reps and calories each round.

5 Rounds for time:
10 Power Snatches
10 Box Jump Overs 60/50cm (24"/20")

Barbell Pounds - 95/65
Barbell KIlos - 43/29

Tempaus, kisalähestyminen viimeiseen lämmitely painoon.

1x2x50%, 1x2x60%, 1x70%, 1 x 75%, 1x80%, 1x85%, 1x90%

Työntö, kisalähestyminen viimeiseen lämmitely painoon tai alle

1+1x50%, 1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1+85% (1+1x90%)

Takakyykky

4 x 3 , nousu työnnön aloituspainoon.

8x5min (40 min)
A)
Shuttle jog 20x8m

Machine rest of time

B)
5 Push up
10 Sit up
10 Swing (light)
Sled 80m (light)

Rpe 3-4

A.
5’ DU
PVC+Mobility
4 Rnd
12 KB Thruster (6+6 ) One arm
10 Tall Box Step Up
12 cal. Bike

B.
Emom: Ogni 90” (10 set):
Hang Clean + Jerk
(2+2)

C.
10 rnd
10 Cal. Row
10 Wall ball

D.
Pause Front Squat
3-3-3-3-3
70%+ 1RM
Pausa di 5” in bottom position

E.

Ogni 10’ , per 30’ (3 set):

400 Meter Run
10 Burpee Box Jump Over
10 C2b
10 Burpee Box Jump Over
30 GHD sit-up![]

Tall Box Step Up

(https://cdn.wodconnect.net/uploads/comment_upload/image/8542/118ec74bb5704fa58473c238a4159e182154dd93480c868f932c69e3f268c409.jpeg)

• 45 Min of:
Run
400 m @ 60% MHR
200 m @ 80% MHR
400 m @ 70% MHR
200 m @ 90% MHR