5 kierrosta

5 leuanveto
5 käsipainotempaus
40m sprintti
1min lepo

For 20 to 30 minutes at relaxed pace
20 cal Row/Bike
2 x (7 ring row, 14 push up, “27 squats”)
10m Sled drag backwards, slow pace @ moderate load
10m Sled drag forward, slow pace @ moderate load
“27 KB Swings” @ light to moderate load
10m Inch worms
10m Bear crawl
20 x Arch rock
20 x Hollow rock
10m Backwards walking lunge (long steps), slow + controlled steps
10m Walking lunge (long steps), slow + controlled steps

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 hang clean
4 pull ups

Metcon/*Metcon-comp(21)
6rds
200m run
6 cleans 115/75/*165/100
6 pull ups(mod as needed)/*2 rope climbs

otm(5)
2 cleans-climb

Finisher
2 min hamstring stretch
30 band pull aparts
30 birddog's per

Raaka tempaus + kyykkyyn tempaus+valakyykky
8x1+1+1@80-90%
Polvenpäältä riipusta raaka,kyykkyyn suoraan tiputuksesta/samaan vauhtiin.

For time

2 rounds of

• 50 Wallball 9kg/6kg
• 40 Kipping pull up
• 30 Burpee

Timecap: 25min

12 Front squat @50%
Rest as needed

8 Front squat @60%
Rest as needed

3x
4 Front squat @70%
- rest 60-90sec btw sets

Prowler Pull
* max weight 20m (max 40s. / attempt)
* 20 min TC

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Warm up and establish a new 1RM or 3RM. No tempo today!

Post loads to comments.

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“HELEN FOR HOUSTON”

3 Rounds for Time:
400m Run
21 Kettlebell Swings, 1.5/1 pood
12 Pull-Ups

Post time and Rx to comments.

1)
15 Minutes for snatch balance technique
2)
20 minutes to go uo with weights in the following complex 1 Snatch + 1 hang snatch
3)
15 minutes of overhead squats and behind the neck jerk

Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 gob goblet squats

Metcon/Metcon-comp(22)
"Distinct Bi"
800m run
20 wallballs 16/12-*20/14
800m run
15 wallballs
800m run
10 wallballs

gym goat(7)

Finisher
2 min samson stretch
30 cuff iso
60 deadbugs