Every 2 mins for 12 mins, alternating between:
8/8 one arm Z Press, pick load ( DB or KB )
15/15 Dumbbell Rows (kneeling on bench) , pick load

• As heavy as possible with good form!

3rnds:
60s easy row
10+10 DB upright row
5-7 T2B
5 box jumps

Cooldown for 3 rnds:

60s easy row
8+8 single leg DL - bodyweight
10 abmat sit-ups
10+10s hamstring stretch
10+10s glute stretch
10s lower back stretch

10 kierrosta for time:

2 power snatches
4 C2B
6/7 cal row.

Rx´d: 70/50kg tai 60% snatch max

Week 1, day 1
6x6 front squat
@70% 1rm front squat

Negative Pull-Ups

5 Sets Of 4

Tempo 3-5 seconds down.

Go Every 2:30

21-15-9 reps, for time of:
Overhead Squat, 50/35 kg
Bar Facing Burpee

Optional : Front Squat @60/43kg

Timecap: 10 mins

15cal Ergo
12 hang squat cleans (30/42,5 kg)
12 burpees

Scaled WOD
6 rounds for time:
10cal Ergo
10 hang squat cleans
8 burpees

Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
10 banded air squats
:45 plank hold
then some movement prep for Overhead Squats and start strenght part

Strenght
2 Sets
8 Overhead Squats @50-60%
rest 2-3 min
6 Overhead Squats @60-70%
rest 2-3 min
4 Overhead Squats @70-80%
rest 2-3 min

Metcon
2 sets
12/15 calories rowing or 9/12 calories air bike
16-20 db snatches
16-20 Wall ball shots
12/15 calories rowing or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round

Level 1.
4 rounds for time:
400m run
16 pull up
30 push up
50 air squat
400m run
Rest 2min between rounds.

Level 2.
4 rounds for time:
400m run
12-14 pull up
20-25 push up
40 air squat
400m run
Rest 2min between rounds.

Level 3.
4 rounds for time:
400m run
8-10 pull up
15-20 push up
30 air squat
400m run
Rest 2min between rounds.

Rpe 4-4.5

TC 40min

Tavoite löytää vauhti mitä pystyt ylläpitämään kaikilla kierroksilla. Valitse level oman tason mukaan.

Skaalaukset: run -> matka pull up -> jumping push up -> kulma air squat -> reps