Min 1 : max effort overhead kb hold
Min 2 : 20 mts DB farmer walk
Min 3 : 1 legless / 1 rope climb

Part 1

Partner 1
3 minutes to complete, the remainder is your rest
Row 250m
Ski 250m
Curve 0.18

Partner 2
0-60s L Side hold using power blocks and benches
60-120s R Side hold using power blocks and benches
120-150s back extension hold using bower blocks and bench
150-180s prep to start into conditioning

18 minute circuit
22 minutes

Part 2

Hollow Inchworms x5
Reverse Crunch (holding post) x10
hollow rocks x15
super(wo)man x20
Toe reaches x25
Mountain Climbers x30

14 minute AMRAPretty
18 minutes

Start up(14)
roll quads, calves, achilles(6)
quad stretch (2)
20 pvc oh squat

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

3rds(8)
8 push ups
3-6 strict pull ups
10 superman

Power(15)
Floor press-5x1@90% hvy

Fitcamp
amrap 15
10 lunge
10 rope slam
10 cal row
10 strict press

Metcon(13)
400m run
50 oh lunge 45/25
40 abmat sit ups
30 box jumps overs 24/20
20 push press 105/75
10 toe to bar/toe to pole

Metcon-comp(13)
400m run
50 wallball
40 ghdsu
30 box jump over 24/20 clear
20 chest to bar
10 shoulder to overhead 165/115

Finisher
2 min samson
30 t raise
1 min s/a para stretch
60 cross crunch

Amrap:

• 1. minuutilla 1 thruster (N 42,5kg / M 60kg)
• 2. minuutilla 2 thruster (N 42,5kg / M 60kg)
• 3. minuutilla 3 thruster (N 42,5kg / M 60kg)
• 4. minuutilla 4 thruster (N 42,5kg / M 60kg)
• 5. minuutilla 5 thruster (N 25kg / M 40kg)
• 6. minuutilla 6 thruster (N 25kg / M 40kg)
• 7. minuutilla 7 thruster (N 25kg / M 40kg)
• 8. minuutilla 8 thruster (N 25kg / M 40kg)
• 9. minuutilla 9 thruster (N 25kg / M 40kg)
• 10. minuutilla 10 thruster (N 15kg / M 20kg)
• jne…jne…

Jatka tangolla niin pitkään kuin mahdollista.

LaxBall - calf, lats tspine
Mobility Band - ankle, hips, lats
Forearm / wrist stretch
shin boxes

Strength day 1 stretch of the month
Couch stretch against bench

30 minute AMRAP

200 m run
20 pullups
400 m run
20 air squats
600 m run
20 weighted push ups
200 m run
20 alt lunges
400 m run
20 handstands
600 m run
20 dips

Lämmittely: omat + 3 x 10 lantion nosto + 10 x askelkyykky, nousu kannan kautta ylös

3 x 10 takakyykky, sopiva paino ( ensimmäisellä viikolla noin 60 % ja siitä korotellaan viikko viikolta)

3 x 15 Etuaskelkyykky ensin vasen jalka putkeen, sitten oikea

3 x 12 Yhden jalan maastaveto/ jalka + 12 GHR

3 x 10-15 yhden jalan lantionnosto lisäpainolla, eg. kahvakuulalla, ensin vasen jalka putkeen, sitten oikea. Käytä penkkiä yläselän alla. Mene normaaliin "hip thrust" asentoon mutta nosta toinen jalka irti maasta sarjan ajaksi.

(Eg. Aamutreeni)

Start up(16)
stretch 8 mins
foam roll lats and thoracic (upper back) (4)
front rack stretch(2)
couch stretch(2)

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

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(20) choose one or two
floor press-work up to hvy
ft squat-work up to hvy
deadlift-work up to hvy

Fitcamp
4rds
25 kbs
25 goblet squats
25 cal row/airdyne

Metcon(15)
3rds
8 ft rack lunge 105/75
8 sh 2 oh 105/75
8 toe to bar/ttp

Metcon-comp(15)
3rds
8 ft squat 165/115
8 s2oh 165/115
8 muscle ups

Finisher
2 min hip opener
1 min sh distraction
120 slow bicycles

From 0:00-3:00, perform 3 rounds of:

• 3 pull-ups
• 6 push-ups
• 9 squats

From 3:00-6:00, perform 3 rounds of:

• 4 pull-ups
• 8 push-ups
• 12 squats

From 6:00-9:00, perform 3 rounds of:

• 5 pull-ups
• 10 push-ups
• 15 squats

From 9:00-12:00, perform 3 rounds of:

• 6 pull-ups
• 12 push-ups
• 18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

#Strength

3 x 3 @ zone 3 (H) of:

• BB back squat

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)