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

Strength: 20 mins to find 1rm Deadlift

Wod 4RFT
3 wall walks
20 DUs
1 Sq clean@100/65+

Strength: warm up sets 3-5 reps as weight increases , decrease reps to singles and eventually hit your 1rm.

Wod: set a steady pace from the start , you don't want to be hitting those sq cleans with high heart rates. The wall walks should be controlled and meet the required standard. The double unders are low rep so a good chance to throw them into your Wod if your new to them. And take your time setting up for the cleans.

Strength

5-5-5-5 Overhead squat

WOD

"14.2

From 0 to 3:00 min

2 rounds
10 Overhead squats 42.5/30kg
10 Chest to bar pull-ups

From 3:00 to 6:00 min

2 rounds
12 Overhead squats 42.5/30kg
12 Chest to bar pull-ups

From 6:00 to 9:00 min

2 rounds
14 Overhead squats 42.5/30kg
14 Chest to bar pull-ups

From 9:00 to 12:00 min

2 rounds
16 Overhead squats 42.5/30kg
16 Chest to bar pull-ups

keep adding 2 reps in this way every 3 min until you can no longer fit the required repetitions in that time"

Start up(14)
stretch 4 mins

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

2rds(8)
20 sl deadlift
20 single/du's
20 mclimbers

Metcon/*Rx(12)
4rds
10 db snatch 35/20-*50/35
10 step ups/*box jumps 24/20
10 push ups/*hspu

-snatch practice
burgener w/pvc or bar(6)
rpt 3x

-strength
deadlift(6)
otm 6
start around 70% and climb every minute

Finisher
2 min hamstring stretch
1 min hip distraction per
30 t-raise
200 flutters w/10 sec six inch hold every 20

WOD

4min AMRAP

10 STOH 60/40kg
15 American Swings 16/24kg
30 double unders

2min rest

6min AMRAP

20 STOH 40/30
30 American Swings 16/24kg
60 double unders

2min rest

8min AMRAP

30 STOH 20/15
45 American Swings 16/24kg
90 double unders

score = total reps

taskuilta korkea tempausveto + tempaus ( te-vedossa kantapäät kokoajan lattiassa)

6x3+1@ 65-75%

Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 squats
5 push ups

ft squat/bk squat(15)
4 ft squats/8 bk squats
establish load using 80% of ft sq 1rm. Rpt 3x

Metcon/*Rx(18)
Amrap 18
50 burpees
40 wallballs 16/12-*20/14
30 step ups/*box jumps 24/20
20 *hspu(mod as needed)
10 pull ups/c2b/bmu/*ring mu

Finisher
2 min samson stretch
2 min sh distraction
:30 sec side plank, ft plank, side plank
30 bicycles(2 sec ct)

2 Rounds of:
25 KB Hammer Curls
25 Rollback Tricep Extensions
1 Banded Alphabet on each side
*Rest as needed between sets.
*Weights are intended to be light