Warm up
2 rounds

:45 marching/high knees
20 single leg RDL with body weight
10 push up to downward dog
10 dynamic squat strech
then
2 rounds (you should have warm up and working weight kettlebell with you)
10 kb swings
5+5 Single arm Front rack squats
5+5 kb snatch

Workout
Part 1 and 3
15-12-9 reps of
KB Swings (OH)
7+7 / 5+5 / 3+3 reps of
Single arm Front Rack Squat (R/L)
Both will always do one full set of reps before changing
Flow : I do 15 KBS , you do 15 KBS , I do 7+7 squats, you do 7+7 squats and so on..

rest 2-3 min bwn parts

Part 2 and 4
15-12-9 reps of
Hand Released Push ups
7+7 / 5+5 / 3+3 reps of
KB Snatch

Keep working pace moderate, dont go as fast as you can. Just enjoy and
do fun training.

Equipments you need
2 ketllebells (warm up and work weight)

Single Leg Barbell RDL: 4 x 8-10 reps / leg. Rest 90s.

Warm up 2-3 rounds
5 inch worm + rotate
10 cossack squat
10 sit up
10 jumping jack
*
12min emom
1) 4-12 push up
2) 10-20 hollow rock
*
10 rounds
5push up
10 reverse lunge (DB/KB)
15 kbs

DB Bench Press

4x8

*Enemmän painoa kuin viime viikolla!

Mobility

Hip Focus Week!

Level 2 hip CARs. These aim to force any compensation patterns out when doing regular hip CARs, and force the head of the femur to rotate more into the hip joint! These get pretty tasty, so stay strong and create maximal tension when performing! Perform 3 sets of 3 reps.

Mobility: Hip IR PAILs/RAILs

2mins passive hold PAILs: Ramp up from 10%-100% /Hold 100% for 10secs RAILs: Reverse contraction for 10secs Relax into new range of motion Repeat 1x.

Hip IR End range lift offs: Perform a 5min AMRAP working on both legs, the aim is to develop strength and control in the new range of motion moved into when performing PAILs/RAILs

No Equipment Ninjas

HSPU (5 sec eccentric)

5 sets x 2 repetitions

Pistol Squat (5 sec eccentric, 5 second hold)

4sets x 4repetitioms + (2 x 2)

Pull-up (3 sec eccemtric, 3 second hold)

6 sets x 3 repetitions

Single Arm Samurai

VARIETY DAY

5 Rounds

1 get ups + 5 snatch

*Repeat on opposite arm (2min rest between rounds)

Full Kit Wankers

Bench press

Build up to a 7RM bench
Rest 2 mins then complete
5 sets of 2 reps at this weight
with 10-30 seconds rest in between

WOD

"Holleyunder"

30 RFT

1, Clean
3, HSPU
20, double unders

"Beach Body WOD"

3 rounds

30 oblique twists
20 alternating v-ups

beginner: scale reps
intermediate: rest between exercises
advanced: rest between rounds
torment: no rest

For time:

200 Bulgarian split squat
100 Squat jumps
50 pistols

TC 15

3x6+6

FIX YOUR SQUAT:

5 rounds for quality:
10 Cossack squats w/ 3-5sec hold at the bottom (both legs = 1rep)
10 Single leg toe touch L
10 Single leg toe touch R
90sec Hold at the bottom of the squat
Rest 1-2min (stand and stretch those legs)

Focus on good movement and form!!!

Go out ☀️
Run 30-60min

5X5 Deadlifts (Aim to do T&G reps) Heavy, but NOT MAX