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

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

C. (40-60)

For time:
15-12-9-6-3:
Power cleans (60/40kg)
Toes to bar

(Time cap: 7min.)

• Ohjeistus:

• Kuorman tulisi olla sellainen, että kykenet suorittamaan kaikki sarjat 1-3 osassa, lyhyillä tauoilla. T2B:ssa pyri myös tekemään sarjat 1-3 osassa.

• Skaalaa toistoja tarvittaessa esim. 10-8-6-4-2 / 9-7-5-3-1. Skaalaa tarvittaessa vain toista liikettä.

• Treeni on lyhyt, "Go hard, or go Home"

In 20 minutes window:
Warm up 3x3 reps of tall snatch with barbell
start to climb up snatch weights
Do 5-6 sets of : 3 squat snatches @60-70%