Start up
stretch for 4 mins

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

3rds(8)
2 pull ups
4 push ups
6 squats

Metcon/*Rx(20)
"Cindy"
amrap 20
5 pull ups
10 push ups
15 air squats
*mod any movement as needed

@26:00-4x2 box squat

@40:00-4x100m run on the min(record slowest time).

@46:00
Finisher
30 w raise
30 arm circles
60 tucks
60 side bends
15 halo per side
1 min chest opener per
2 min quad stretch

Start up
stretch for 4 mins

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

2rds(8)
8 jing jangs
6 push ups
4 inchworms

Metcon/*Rx(20)
400m run
40 s2oh 45/35-*75/55
200m run
20 burpees
100m run
10 hrpu/decline push up/hspu/*4/3 deficit hspu
100m run
10 hrpu/decline push up/hspu/*4/3 deficit hspu
200m run
20 burpee
400m run
40 s2oh 45/35-*75/55

@27:00 work up to hvy jerk

@42:00 max cal row 2 mins

@48:00
Finisher
30 t raise
30 cuff iso
2 min sh distraction
2 min hip opener
60 dbl crunch
60 rtw

9/17/18
Start up
stretch for 4 mins

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

2rds(8)
10 squats
8 jax
6 deadlift
4 hang clean
2 pull ups

Metcon/*Rx(20)
"Nasty Girls"
3rds
50 air squats
7 *muscle ups/c2b/pull up
10 hang cleans 135/95-mod as needed

@25:00-work up to hvy box squat

@40:00 max unb bmu/c2b/pull up/rr

@45:00
Finisher
30 w raise
1 mim s/a para stretch
60 alt sit up
60 alt toe touch
2 min samson stretch

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