ACTIVE RECOVERY
A) Breath work

10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

B) Mobility
Banded strech of your choise
2-3 min area
shoulder, hips ,ankle/calfs

then 5 rounds with 20-25/30-35kg
5 muscle clean
5 push press or jerks
5 speed front or back squats
5 pendlay row
rest 1 min bwn rounds

Tän perään 20-30 min reipasta kävelyä ulkoilmassa, ota kuulokkeet mukaan jos tuntuu. Voitte myös hoitaa tän niin et pyöräilyä salille/takaisin.

Kotiversiona päivän treenistä
5 burpees
5 pike push ups
5 air squats + 5 squat jumps
5 ring row / towel row / scapula push ups / joku veto/soutu liike millä tahansa välineellä.
rest 1 min bwn rounds

5min flow
20min lämppä

3x
30sek hops
Rest 45sek
30sek boxijumps with drop down
Rest 1.15
30sek ring rows
Rest 1 min
2 Max eccentric ring PU
Rest 2min

15min wod setup & lämppä

Wod
15min amrap
In pairs
Medball clean +squat
T2b
Medball reverse Lunge
db floor bench

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

“Filthy Fifty”
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (24/16kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (20/15kg)
50 Back Extensions
50 Wall Ball Shots (9/6kg)
50 Burpees
50 Double-Unders

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How do you do the “Filthy Fifty” workout?
Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

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How do you score the “Filthy Fifty” workout?
This WOD is “For Time,” which means your score is the time it takes you to complete all the repetitions.

What is a good score for the “Filthy Fifty” workout?
– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes

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What are some tips and strategy for the “Filthy Fifty” workout?
This workout is meant to feel light. You should move constantly through the workout (big sets) with very little rest. If you find that you need to take big rest breaks, drop the volume (do the “Dirty Thirty”) or the load.

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Before you start, pick the movements from the WOD that are in your wheelhouse. When you get to a movement that you can crush, go hard. A steady pace through all the movements in “Filthy Fifty” could result in a slower overall time.

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What is the intended stimulus of the “Filthy Fifty” workout?
A classic chipper of 500 reps, this longer WOD is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty“).

EMOM 30

5 Pull-ups
10 Push-ups
15 Squats

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Tips and Strategy

This workout is all about balance: You’ve got to find the perfect pace where you can get all of the work done in under 1 minute without ever “redlining”–going so hard that you hit a wall you can’t come back from. Go slow in the first round and aim to have the same amount of rest each subsequent round (for example 10 or 20 seconds of rest) for the entire workout.

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Intended Stimulus

“Chelsea” is meant to feel both mentally and physically exhausting. You’re up against the ticking clock for 30 minutes. If you scale “Chelsea,” make sure you scale it to where you “work” for approximately 40-50 out of the 60 seconds for each minute; the best part of this workout is the (brutal) fact that you barely make the interval happen in the 1 minute cap.

3 rounds for time of

• 400-m run
• 15 sumo deadlift high pulls
• 15 thrusters

♀ 65 lb ♂ 95 lb

1: 9 cal bike erg
2: 10 american swings
3: 15 sit ups
4: max reps wall walks
5: rest

Deadlift on a plate 6-8-10-12 reps

DEFICIT DEADLIFT

4x5

• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina
• aloita itsevarmasta/lisää viime viikosta

STR:
Deadlift
3x4 (eesmärk eelmise nädala raskus, kui tehti raskemaga kui moderately heavy siis võtku kergemaks)

Romanian DL 2x8 @ 50-60% of 3x4

3 sets of:
12-16 DB Hang Power Cleans
8-10 DB Lateral Raises
Rest as needed

WOD:
EMOM for 9:
1.- 10-12 Toes to Bar
2.- 10 Double DB Box Step Overs
3.- 15/11 cal Row

EMOM for 9:
1.- 10-12 Pull-Ups
2.- 8-10 Thrusters (40/25kg)
3.- 50 Double Unders
(EMOMide vahel 3-5 mintsa puhkust)