Strength

Bench Press

1-1-1-1-1-1-Max REP
supine rows in between sets

WOD

12min EMOM
MIN 1: TTB
MIN 2: Burpees

Start up
stretch 4 mins

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

2rds(8)
8 pvc thrusters
4 pull ups
2 suicides

Metcon/*Rx(18)
5rds
8 thrusters 75/55-*95/65
4 pull ups/c2b/*bmu
100m run
4 hrpu/*hspu
8 box jumps 24/20
100m run

@25:00
work up to hvy thruster

@37:00
max rep hspu in 1 min

@42:00
Finisher
30 cuff iso
30 arm circles
15 hip rots per
30 slow bicycles
30 fast bicycles
30 slow bicycles
30 fast bicycles
1 min couch per

Start up
stretch 4 mins

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

2rds
10 plyo
8 sldl
6 walkouts
4 deadlift

Metcon/*Rx(26)
6rds
9 cleans 115/80-*165/105
11 mbsu 20/14-*ghdsu
then
2001 meter run(mile route plus 2 laps around building).

@36:00 work up to a hvy complex
2 deadlifts
2 hang cleans
2 jerks

@48:00
Finisher
30 w raise
30 band pull aparts
60 sec plank
1 min sh distraction
2 min hamstring stretch

Every 2 minutes, for 16 minutes

Station 1 – Box Step Ups x 8 reps each leg
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12 reps

Kyykky 3x1x100% (jos tuntuu hyvältä voi tehdä 100%-102,5%-105%)
Etukyykky stopilla 5x3, kevyt!!
Vatsajumppaa 100 toistoa

Start up
stretch 4 mins

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

2rds(8)
10 sldl
8 plyo
6 inchworms
4 cleans
2 jerks

Metcon/*Rx(22)
400m run cash in
then
10 rds
5 clean and jerk 115/75-*145/95
5 box jump overs 24/20
then
400m run cashout

@28:00
climb to hvy clean

@40:00
gym goat

@50:00
30 w raise w/5 sec hold every 5
15 big arm circles per
50 kneeling crunch
2 min sh distraction
2 min hamstring stretch

Start up
stretch 4 mins

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

3rds(8)
20 high knees
10 hip rots
5 squats

Metcon/*Rx(19)
100 air squats
25 rr/jpu/*pull ups
100 double unders/x3 singles-1 du=3 su
25 ttp/hkr/k2e/*ttb
100 sit ups
25 jc2b/c2b/*10 muscle ups

@27:00
work up to 15rm back squat(refer to last weeks 10 rm load).

@42:00
benchmark-2 min row for cals-refer to numbers from 2 weeks ago.

@46:00
Finisher
30 t raise-5 sec hold every 5 reps
1 min s/a para stretch per
50 oblique crunch per side
2 min quad stretch

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 high knees
10 squats
5 plyo

Metcon/*Rx(13)
18-15-12
burpees
wallballs 16/12-*20/14
-200m run after each round

Stimulus-this workout is intended to be a sprint wod. Burpees should be steady and paced adequately to go straight into an unbroken set of wallballs. Modify as needed to maintain stimulus and adhere to the time cap. Maintain the intensity.

@18:00
5x2 front squat-climb to 70-80% of 1rm(12)

@32:00
barbell goat work-jerk practice, snatch, snatch balance. Empty or very light bar.

@42:00
Finisher
30 cuff iso
30 band pull aparts
60 tucks
2 min quad stretch

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 sl dl
10 walking ft kick
5 inch worms

Metcon/*Rx(17)
25-20-15-10-5
kbs 53/35-*70/53
hrpu/*hspu
step ups /*box jump 24/20

@22:00
otm 8-work up to heavy deadlift

@30:00
snatch practice(10)
(light weight work form)

@42:00
Finisher
2 min hamstring stretch
1 min s/a para stretch
30 band pull aparts
100 bicycles

Start up(14)
stretch 4 mins

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

2rds(8)
20 sl dl
10 jangs
5 oh squat

burgerner warm up x3 w/coach(5)

Metcon/*Rx(10)
amrap 10
2 c2b/*mu's(mod as needed)
3 snatch 95/55-*115/75
4 *push-ups(mod as needed)

rest 3 mins

400m run for time(3)

rest 3 mins

snatch(6)
otm snatch-climb
start around 60% of 1rm

Finisher
2 min hip opener
1 min chest opener
30 t-raise
100 bicycles