Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod 6x2min
6 boxin yli burpee
6 kyykky

Core

Loppuvenyttelyt

Warm up
400m Run or 500m Row or 20 cal bike
Into
3 rounds
10 air squats
10 RKB swings

Back squat
E2MOM x 6
8@ 55% of 1RM
6@ 65%
4@ 75%
3@ 80%
2@ 85%
1@ 90%

*if you don’t have a 1RM pick weights light enough to start with that you can build on each round. Reps should be done unbroken each round.

To prepare for EMOM do at least 2-3 sets of 10 reps starting with an empty barbell building to 45% of 1RM

10 Rounds
Min 1: 15/10 cal Row
Min 2: 12/8 cal Bike
Min 3: 10 DB step ups (lightweight)

30:00 min total time

Eilinen/

Työntö niskasta 3x4x50-60%

Työntö niskasta + työntö
2+1x70%, 5 x (2+1)x75%

Raakarive polvelta + VAPU
3+1x70%, 4 x (3+1)x75%

3x20 Deadbug
3x20 reverse hyper
3 x15+15 kulmasoutu

5 rounds:

10 thruster @40/30kg
10 ttb

(Target uder 8min, Time cap 12min)

"Onerous"
(of a task, duty, or responsibility) involving an amount of effort and difficulty that is oppressively burdensome.

Pre-WOD:
5x3 Back Squat

WOD - For Time 20Min Cap:
10 Rounds of the following
- 15 Wall Balls (20#,15#)
- 3 Clean & Jerks (155#,105#)

For sure a "walk it off" or "fall on the floor" post WOD type workout. Hit a 1000M pre-workout row to warm up before the actual class warm up and a post 500M row to cool down.

Basic Endurance 45

150m Farmers Carry 2x15kg / 2 x 12,5kg
20 Wallball
40 Cal Any Machine
20 Wallball
30 DeadBugs

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(20)
WRK 3:00 REST 1:00 x5
10 body builders
100m run

Finisher
50 double crunch
1:00 samson stretch

AMRAP 20
Run 400m
20 Pistols
10 [Inch Worm Pushups](

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