Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 3-5 Jefferson Curl
3) 3+3 TGU
3) 60-90sec Active/Passive Hang
4) 3-5 Wallclimb
5) 10+10 Banded Hamstring Curl
6) 3-5 Thruster 3 for 1

4x8min AMRAP, 4min rest between (A+B+A+B). Start each round from the beginning.

A)

Airbike 20/15cal
One round of “Mary” or “Cindy”

B)

Row 30/20cal
2 rounds:
3 Power Snatch 60/40kg
15 Wallball

Overall RPE 3-4

One round of Cindy is:

5 Pull-Up
10 Push-Up
15 Air Squat

One round of Mary is:

5 HSPU
10 Pistol Squat (alternate legs)
15 Pull-Up

@Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5+5+5 Wall Squat (try without shoes)
2) 10 Banded Bench Press (hang load to barbell with bands)
3) 5 High Box Jump
4) 5+5 Single Arm KB/DB Overhead Squat (if you are mobile do 10 double OHS)
5) 10-30sec L-Sit (parallettes)
6) 30 Banded KBS (eyelevel)

CONDITIONING

30min EMOM

1) Row/Bike/Ski…
2) Alternate between A&B
3) rest

Overall RPE 3 to 4

A= 1-3 Rope Climb, rest the remaining time

B= 6 Power Snatch(50/35kg) + 6 OHS , rest the remaining time

Target: BB work unbroken, scale the loading if needed (badasses go 60/40kg).

3 full rounds (total time of workout is 45min)

A) 2min AMRAP:
Row 300/250m
Max rep GTOH 70/50kg

Rest 3min

B) 2min AMRAP:
30 Wallball
Max rep Bar MU

Rest 3min

C) 2min AMRAP:
Assault 30/22kcal
Max rep Devils Press 22,5/15kg

Rest 3min

On 3-2-1 GO! Do the part A, rest 3min, then B, rest 3min and C with 3min rest. That is one full round. Start again from A and complete total of 3 full rounds. Try to match or get more reps on each round. So you have to pace yourself from the start, even it says max rep.

4x6min AMRAP, 3min rest between (A+B+A+B)

A:

5 Devils Press 22,5/15kg
10 DB Box Step-Up, Farmers Style (alternate legs)
15 cal Airbike

B:

5 Slam Ball/Sandbag to the Shoulder, not over the shoulder!
10x10m Shuttle Run
15 Sit-Up

Overall RPE 3-4. Scale if needed.

WEIGHTLIFTING

EMOM x9

Touch and Go Snatch work.

1-3min: 3 Muscle-Snatch
4-6min: 3 Power Snatch
7-9min: 3 Squat Snatch

RPE 3 to 3+ (4-6reps in the tank)

CONDITIONING

3-5 rounds, rest as needed:

1) 3-5min Monostructural (run, row, ski, bike…)
2) 10-15 GHD Hip Extension
3) 5 KB/DB Thruster 3 for 1
4) 10 Standing Double KB/DB Row
5) 3-5 Rower Pike Push-Up or Rower Pike-Up
6) 10 Empty Barbell Muscle Snatch

RPE 2-3

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

30min, jokaisella alkavalla minuutilla 2 x raaka tempaus riipusta

Pause front squat
4x3 (2s) @75-80% 1RM