MVMT Prep
Foam Roll Hamstrings, hip flexors, scaps
Frog Stretch
Banded leg pulldowns
Hip Hinges
SL hinge
Inchworm w/ Cobra + Downward Dog
Scap Push Ups
Negative Pushups

(10)

Strength Three
BB Deadlift 5x5
Pullups 5x5
2min

(15)

Hands up for Monday Workouts
DB Snatches (per side)
Burpee Over Hurdle
Jump Squats
20-10-5-10-20
Finished Early? Curve 0.06 every 30sec

15min Amrap

(18)

Bandz make her dance
Band around Ankles
10/ Side Steps
10/ Banded Fire hydrants
Band below knees
10 Glute Bridge
10/ Clamshells
10 Banded Squats

AMRAP

(7)

10 Rounds for time:

• 100-Meter Sprint
• 10 Pull-Ups
• 100-Meter Sprint
• 10 Burpees
• 30 Sec rest

Timecap: 30min

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 strict db press
8 frog jumps
8 crunches

Metcon/Metcon-comp(16)
5rds
7 box jumps 24/20-*30/24
14 sh 2 oh 75/55-*105/75
21 bfsu

box squat(13)
work up to a hvy

Finisher
2 min hip opener
15 side plank punch through
100 flutter w/10 sec six inch hold every 10

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good mornings
6 push-ups
4 deadlifts
2 pull-ups

Metcon/Metcon-comp(18)
'Barraza" Hero wod
18 min | AMRAP
200 meter run
9 Deadlifts 205/125-*275/195-mod as needed
6 Burpee bar *muscle-ups/pull ups(mod as needed)

Snatch (12)
4x1 snatch

Finisher
2 min hamstring stretch
30 t-raise
60 knee tap crunch

Omassa tahdissa mars: ( LAATUA, merkkaa Sumo DL paino)

Three sets of:

Sumo Deadlift x 6 reps 50%

Rubber band walk x 50m ( yksi kierros boxien ympäri )

Toes To Bar x 10 reps

1. Conditioning

25 Cal Bike/100 DU
25 Cal Row
5 Rounds of C2B "Cindy"
20 Cal Bike/80 DU
20 Cal Row
4 Rounds of C2B "Cindy"
15 Cal Bike/60 DU
15 Cal Row
3 Rounds of C2B "Cindy"
10 Cal Bike/40 DU
10 Cal Row
2 Rounds of C2B "Cindy"
5 Cal Bike/20 DU
5 Cal Row
1 Round of C2B "Cindy"
*C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats

4 rounds, rest 1-2min between sets

1) 10+10 Seated DB Press
2) 10 Banded Pull-Apart
3) 10+10 Single Leg KB Deadlift

MVMT PREP
In place
Above Knee cap Mini banded hip bridges / hip bridges w/ OH rotation
Above knee cap Mini band SQ
Above Knee cap Mini band Squat w/ abduction
Above wrist mini band Scapular Stability Clocks
Pregression Quad / Progression Full High Plank Position
Above elbow mini band PU
Dynamic Track warm up - use hurtles, ladder, curve etc
15mins

THE FUN RUN

2 ROUNDS timed HIIT circuits (not including FIRE DRILL)
3 stations, 2 equipment set ups, 2 partnerships per station, Trainers Choice for exercise Compilations

STATION 1 : HURDLES (4 - 6)
a)LAT HURDLES
b) 2 Ft Forward Hops
c) Staggered Forward & side Hurdle Hops *think mini Hurdle Challenge*
low/high settings depending on what's available to you

STATION 2 : BOX (3)
a)SL Box Ups Alt @ top
b) Box Overs
c) Front Foot Elevated Fast Feet Switch
low/high settings depending on what's available to you

STATION 3 : KB (1 HVY/2 KB LGHT)
a) single KB swings
b) & c) Alt SA swings/cleans/snatches
lbs & alternating depending on what's available to you

FIRE DRILL : 20s On : 20s ON You Go, I Go X @ 3 each station, 30s Transition b/w Stations
7mins

1mins REST

ROUND 1 : Trainer Compilation A 20s ON : 05s Transition X 8 @ each station, You Go, I Go w/ partner. 30s Transition b/w station.
10mins

1mins REST

ROUND 2: Trainer Compilation B 20s ON : 05s Transition X 8 @ each station, You Go, I Go w/ Partner. 30s Transition b/w station
10mins

35mins (28min work, 7 mins rest/explain/set up)

MAX SPEED in 15s CAP

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/*Metcon-comp(17)
30 burpee box jump overs 24/20
20 sdhp 53/35-*70/53
10 bmu
20 kbs 53/35-*70/53
30 burpee box jump overs 24/20

Clean complex(15)
hang clean + clean
work up to hvy

Finisher
2 min hamstring stretch
2 min sh distraction
100 alt toe touch