Warm up
Hinshaw warm up for running.
then
prepare for snatch/alt leg v ups in 10 minutes

Workout 1
1600m run (Moderate: Not for time)
-Rest 3:00-
200m run
10 Power Snatch 35/50kg
200m run
10 Power Snatch 35/50kg
200m run
10 Power Snatch 35/50kg
200m run
-Rest 2:00-
200m run
20-30 alt leg v-ups
200m run
20-30 alt leg v-ups
200m run
20-30 alt leg v-ups
200m run

Dont run too hot on those 200m so you dont have to rest so much
to start power snatches

Workout Prepare / Warm up for 10 minutes
Test rope climbs 2-3 reps or pull ups 2 x 3-5 reps
then we test single arm db oh lunge walk

Workout 2
For time
20m Single Arm DB OH Lunge walk @15/22,5kg
5 rope climbs / 21 Pull ups
20m Single Arm DB OH Lunge walk @15/22,5kg
4 rope climbs / 18 pull ups
20m Single Arm DB OH Lunge walk @15/22,5kg
3 rope climbs / 15 pull ups
20m Single Arm DB OH Lunge walk @15/22,5kg
2 rope climb / 12 pull ups
20m Single Arm DB OH Lunge walk @15/22,5kg
1 rope climb / 9 pull ups

Lunges always (2x10+10m R/L)
Rope climbs should be done in every 30-45 sec
Pull ups should be done in 2-3 sets with smart rest perioids
Time Target 12-15 min, cap 18 min.

Cool down
2-3 min light cardio
1:00 upper trap lacrosse ball R/L
1:00 Russian baby strech
1:00 cobra to downdog strech

Team WOD

In teams of three
5 rounds of: (EMOM 15 min)
1min Double KB cleans 24/16kg
1min Bike
1min rest

REST 5 min

5 rounds of: (EMOM 15 min)
1min Double KB snatches 20/12kg
1min DU's
1min Rest

Tulos= tiimin yhteistulos kahvakuulaliikkeissä

*Kahvakuulaliikkeet lähtee roikusta eli ei lattiasta

3 Rounds:
Row / Partner runs 200m during that time
10 goblet squats (3sec down, fast up)
12-16 alt leg v-ups
3-5 burpee pull ups

1 Round:
(w/ partner)

800m Run
80/60 cal Bike / Row
80 Toes to Bar
80 Box Step-Ups (w/ Dumbbell: 22.5/15kg)
80/60 cal Bike / Row
800m Run

(Time cap: 25min.)

• Ohjeistus:
• Molemmat Parista juoksee samaan aikaan.
• Loput liikkeet/toistot saa jakaa vapaasti.
• Box stepeissä käsipainoa saa kantaa vapaalla tyylillä.
• Askellus tulee tehdä rintamasuunta tasapintaa kohden, ei kulmaa päin.

Back squat
5x3 70%

With partner, for time

1 Run
2 MU/C2B / pull up
3 sHSPU/ hr push up+ Shoulder tap
4 Front squat 50/70kg
5 KB swing 24/32kg
6 WB
7 Burbee on the plate
8 hs walk/ Shoulder taps
9 power Clean
10 T2B
11 box jump
12 thruster

1
21
321
4321
54321
jne

strength

Every 2 minutes for 12 minutes

Perform 5 push press

At home

Every 2 minutes for 12 minutes perform 5 HSPU

WOD

21-15-9

OH Squat 42.5/30

Pull ups

At home

21-15-9

DB OH Lunges

DB bent over rows

Penkki max3
-”kolmosilla päätyyn asti”
-tavoite-rauta 90-93%

Penkki käsipainoilla 5x5-8

Plyo-pushups 6x3

Snatch

5 x 3 squat snatches

*all the sets with 65-70% from 1rm.

Every 2min.: x8
3 Squat Snatch

• Ohjeistus:
• Hae raskas 3 toiston sarja.
• Pysäytä/droppaa jokaisen toiston välissä.
• Etene nousevin kuormin. Aloita 60%:sta.