Alkuverryttely:

• kevyttä ottelua käsitekniikoin
• kevyttä ottelua jalkatekniikoin
• kevyttä ottelua kaikki tekniikat
• 10min

Kihon:

• Käsitekniikat
• Jalkatekniikat
• Kombinaatiot
• 30min

Kata:

• Empi
• Jion
• Bassai Dai
• 30min

Loppujäähdyttely:

• Kevyttä painia
• Omat venytykset
• Parivenytykset
• 20min

For time:

400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb

Partner wod
10rft, alternate full rounds
250/200m row
15 thrusters 35/25kg
10 pull ups

6x 30s On/ 30s Off

1) kbs
2) sit up
3) box jump
4) plank hold

Total 24min

Running/rowing 7x1000m vila 1min

Strength
Back squat 1-1-1-1-1-1-1 reps

Metcon
A)
For time:
Deadlift x 6
Hang Clean x 6
Front Squat x 6
Hang Snatch x 6
Overhead Squat x 6
Front Press x 6
Bent Over Row x 6
Deadlift x 6

B)
AMRAP 5
30 Sec OHS
30 Sec T2B

AMRAP 5
50′ Farmers Carry
5 Ring Handstand Push-up
50 Russian Twist

Boot Camp WOD
A)
2-4-6-8-10-12-14-16-18-20
Sit Ups
1-2-3-4-5-6-7-8-9-10
Weighted Leg Raises

C)
3 Rounds of:
9 Forward Backward Weighted Jump
9 Jumping Pull Ups
15 Box Jump Burpees
15 Mountain Climbers
21 Wall Balls with a 3:1 Squat & Wall Ball Shot
21 Jumping Squats

150 min
Warm up 20 min
1.HSW
- 25 m.

2.BMU
- 8 reps

3.BFLY + BCTB
- Bfly 40 reps
- KCTB
- BCTB

4.Clean pull + Clean + Hang clean
1+1+1 up to 75% effort

5.Aerobic work
For consistency:
15 min easy erg
-then-
3 rounds:
6+6 Single arm KB Thruster (light) - 16 kg
6+6 Bird dog (3 s. hold on last rep)
10+10 Side plank rotations
-then-
15 min easy erg

B.
Three rounds for time of:
10 Power Snatches (135/95 lbs)
20 Box Jumps (30″/24″)

Rest exactly 5 minutes, and then…

C.
Three rounds for time of:
15 Push Presses (135/95 lbs)
15 Toes to Bar

Rest exactly 5 minutes, and then…

D.
For time:
Row 400 Meters
20 Burpees Over the Erg
Row 300 Meters

For time:
20 Burpee pull up
20 Target burpee
20 Burpee pull up
TC: 9'

20 rounds with a partner:
8 Thruster@40/30
24 DU
change after each full round
TC: 20'

Warm up 3 rounds:
Lunge + hip push x 5+5
Scapula push up + rotation 5+5
Hamstring strech x 10+10
Dead lift 5+5
Plank rotation 5+5

AMRAP 20 min, every 3 min 3 burpees
Lunge + squat + lunge x 5+5
Push up+shoulder tap+shoulder tap x 10
Dead lift + row x 5+5
Sit up + russian twist x 10
Running/ Skipping/Jumping Jacks x 50