Warm up(0:00-10:00)
Active spiderman
20m sprint

Active samson
20m sprint

Walkouts
20m sprint

Barbell warm up

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Elevated child's pose-1:00 min

Pointers(15:00-20:00)
Cleans-keep bar close, pull yourself under the bar.
Prep
3 high hang cleans
3 hang cleans
3 power cleans

Burpee-steady pace, keep moving, no full stand on lateral burpees.

Metcon(15)

“Hangover”

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees

Opt(15)
-work up to heavy hang clean

-1600m walk/run

-FT-Iso-core
3 giant sets of the following:
8 bicep curls
8 tricep oh extensions
8 reverse fly
24 alternate sit ups
24 double crunch

-5x6 back extensions

Finisher
30 band pull aparts
30 cross crunch
1:00 min hamstring stretch per

Accumulate:
50-100 DB Hammer Curls
50-100 Bent-over rear delt raises
*Go light

Warm up(0:00-10:00)
:30 sec bike(moderate)
:30 sec air squat

:20 sec active spiderman
:20 sec active samson

:10 sec row(fast)
:10 sec walkouts

Mobility(10:00-15:00)
couch stretch-1:00 min per
pigeon pose-1:00 min per

Pointers/Teach(15:00-20:00)
Airdyne-
knees over pedals
use arms

Wallball-
range of motion
relax arms
ball high

Double unders-
arms close to sides
hands in front
bound
du prep:
10 singles normal
10 singles big jump
10 double tap
10 du's or du attempts

Strength Cycle(20)
Week 2-Back Squat
Pull your chart

Metcon(17)
“Whip Lash”

5 Rounds:

1:00 Calorie Bike/Row or Abmat sit-ups

1:00 Wallballs (20/14)

1:00 Double Unders

1:00 Rest

Opt(12)
FT20-1000m row for time
5x6 ghdsu
5x6 superman
gym goat-pistols or your choice(practice)

Finisher
30 pvc pass through
1:00 min plank
50 rtw
1:00 min butterfly stretch

3 min Naruhyppely
3 min Soutu/pyörä/hiihto
3 min Boxin yli hyppy/askellus

4 rounds for quality
Floor press 2xDB/KB 12 reps
rest 30 sec
barbell bent over row sup grip 12 reps
rest 30 sec
single leg hip thrust 12/side
rest 30 sec
rower rollout 12 reps
rest 30 sec
Plate/DB bent over raise 12 reps
rest 30 sec
plate flips hockey style 12 reps

Rest 1 min between the rounds

In teams of 3. Complete as many rounds as possible in 40 minutes.
240 cal row
105 wall balls
54 T2B

Share the work. One works, two rests.

1, 2, 3.....8, 9, 10 reps for time of:
T2B
Row cal
Thruster 43/30kg

Te veto + korkea te veto

6 x (2+2)@70-90%

Raaka Te puolesta reidestä + Tempaus taskuilta

7 x (1+1)@70-

VAPU niskasta Te otteella 4x2@90-100% (te)

Snatch drob

5x2@helpot

10 min AMRAP
200m run
15 cal airbike

Warm up(0:00-10:00)
:30 sec slow row
:30 sec walking spiderman

:30 sec mod row
:30 sec walking samson

:30 sec fast row
:30 sec inchworm

Barbell warm up
5 good mornings
5 back squat
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
1:00 min couch stretch per
1:00 min pigeon pose

Pointers(15:00-20:00)
Back squat-range of motion, chest high
Double unders-wrist in front, controlled bound
Prep: 10 small hop singles, big hop singles, double taps, double or single unders

Strength(20)
Week 1 back squat cycle
3x5

Metcon(8)
"Leg Stand"

8 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Opt(12)
5x5 back+hip ext
1600m walk/run
5x100m hill sprint

Finisher
30 w raise
60 alt sit up
1:00 min quad stretch per