Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

gym goat(5)

Power(16)
Back Squat- pull chart
5@75%
3@85%
1@95% max reps

Fitcamp
5rds
15 burpees
15 jing jangs
15 db thrusters

Metcon
Amrap 10
10 goblet squats
10 burpees to two

Metcon-comp
Amrap 10
ladder
1 mu
2 pistol squats
2 mu
4 pistols
3 mu
6 pistols....etc.

Finisher
1 min v sit
1 min couch per
1 min hip opener per
1 min s/a para

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

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

gym goat(5)

Complex-work up to hvy(13)
hang clean
power clean
squat clean

Metcon(13)
5rds
5 cleans 115/85
10 s2oh 115/85
15 box jumps 24/20

Metcon-comp (13)
5rds
5 cleans 225/135
50 du's

Finisher
50 bfsu
20 cuff iso per
1 min hip opener per

Start up(14)
stretch 4 mins

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

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

gym goat(5)

snatch balance 5x1(8)
squat snatch- work up to hvy(12)

Fitcamp
3rds
400m row
30 medball sit up
15 reverse burpees

Metcon(8)
amrap 8
10 kbs 53/35
10 ttb/ttp
10 double unders/su x3

Metcon-comp(8)
amrap 8
5 deadlift 225/155
15 double unders
5 db jerk 120/70

Finisher
hamstring stretch
low back smash
100 bicycles

Start up(14)
stretch 4 mins

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

3rds(8)
8-12 oh walking lunge
3-6 strict pull ups
6-8 ghdsu

Power (16)
Back Squat(week 5)
Add 10# to previous one rep max numbers
5@ 65%
5@ 75%
5@ 85% or max reps

Fitcamp
400m run
50 db thrusters
25 hrpu
50 kbs
25 jump lunge
50 v ups
400m run

Metcon(15)
60 ft squat 95/65
otm 10 jing jangs

Metcon-comp (20)
30 wallballs 20/14
200m run
15 muscle ups
20 wallballs 20/14
200m run
10 muscle ups
10 wallballs 20/14
200m run
5 muscle ups

Finisher
2 min quad smash
2 min lax ball sh smash
100 temp tantrum

Start up(14)
stretch 4 mins

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

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

Complex
hi hang/hang pwr snatch x3(7)
pwr snatch/squat snatch x3(7)

Fitcamp
40 step ups
20 jings
40 plyo
20 cal row
40 inchworms
20 rope slam

Metcon(15)
21-15-9
rkbs 70/53
toe to pole
box jumps/step ups 24/20

Metcon-comp
3-6-9-12
chest to bar
double unders x5
snatch 135/95

Finisher
1 min chest opener per
30 scap push ups
30 sec mod y hold per
30 rtw per
1 min hip opener per

A.
Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 45-60 seconds
Renegade Rows x 5 reps
Rest 45-60 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45-60 seconds
Double-Under Practice x 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead
10 Box Jumps
15 Kettlebell Swings

C.
Two sets of:
200 Meter Farmer’s Carry
Rest as needed

For 30 minutes rotate the stations and work with conversational pace:
20 cal ski
500 m row
30 double unders
450m run
rest 2 min

Start up
Stretch(4)
3rds(8)
8-12 push ups strict
3-6 strict pull ups(2sec hold)
10 superman

wod review(3)

back squat(20)
establish one rep max

Fit camp
6rds
10 ring jumps
10 burpees
10 sit ups

Metcon(8)
3rds
10 goblet squat 53/35
10 kbs 53/35
10 burpees

Metcon-comp(14)
3rds
8 oh squat 105/75
12 toe to bar
16 cal row
then
24 bar muscle ups

Finisher
30 hip raise
1 min standing quad
1 min chest opener

A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees

12 min AMRAP:
- 1 x kuula DL (raskas)
- 1 x swing
- 1 x goblet squat
- 1 x burpee...seuraavalla kiekalla toistoja 2 sitten 3 jne...