RUNNING INTERVALS (53min)

1min Run
30s Walk
2min Run
30s Walk
3min Run
30s Walk
4min Run
30s Walk
5min Run
1min Walk
6min Run
1min Walk
7min Run
1min Walk
8min Run
1min Walk
9min Run
2min Walk

Post the distance if you can.

Warm up: 2-3 rounds
5+5+5 wall squat
5 inch worm + rotate
10 grasshopper/ mountain climber
5-10 burbee/devils press
*
4min amrap/ 2min rest ( max reps in 4min)
1) sit up
2) air squat/ goblet squat
3) burbee/ devils press

Tall clean 3x3

4 rounds

6-12 KB swings (reps depending how heavy weight you have)
6-12 kick start deadlifts (l)
12 curtsy lunge (l)
6-12 KB swings (reps depending how heavy weight you have)
6-12 kick start deadlifts (r)
12 curtsy lunge (r)

Lower body focus
10/10 single leg deadlift KB or DB
10 tempo goblet squats 3330
Rest as needed
X5 Rounds

5 Rounds for Time;
20 alternating Snatches
20 mountain climbers
20 jump lunges

A.
EMOM x8:
1.) Row / Bike / Run / Ski
2.) Up & down dog / Walk out+push up
3.) Row / Bike / Run / Ski
4.) Squat + twist / Spider lunge+twist

2 rds:
8-12 Wallball
6-8 Deadlifts
4-6 Burpee over bar

Mobility...
- Lunge complex
- Pigeon stretch
- Shoulders
- Couch stretch

B.
Front squat:
Find a heavy 1 in 20min.

C.
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (85/60kg)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (100/70kg)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (122.5/85kg)
6 Lateral Barbell Burpees

• Ohjeistus:

• B: Hae raskas yksi toisto. Älä väännä väkisin.

• C: Puske aina 5min. reippaalla vauhdilla. Minimoi pilkkomiset/tauot. Starttipainot maastavedossa n. 50%+-. Suorita Burpeet tangon suuntaisesti.

Warm up
3 rounds
:45 high knee
10 lunge + elbow to floor
15 air squats

Workout
8-12 rounds of 1 min 15s work / 1min 45s rest
8-10 box jumps (step down) / tuck jumps
12-20 jumping lunges
max reps jumping air squats

goal is to be able keep jumping air squats in 5 reps scheme

Accessory Work
2-3 rounds
10-15 single arm bent over row
15 weighted glute bridge
1-1,5 min plank hold
rest as needed

EMOM 15 min

1) 10 Straight leg sit ups (weighted)
2) 8+8 Pistol squats
3) Rest

• Pistoolit skaalattuna jos tarve: Esim. toinen jalka toisen takana yhden jalan kyykyt / käsillä tukea jostain pistoolit / istuen penkille pistoolit / boxilta yhden jalan varassa laskeutumiset

For time:
100 Double-unders
21 Burpees
75 Double-unders
15 Burpees
50 Double-unders
9 Burpees
Time cap: 15 minutes

https://www.facebook.com/22565487675/posts/10156841442002676/

EMOM 10

*odd min 30-50 banded knees out in a half squat
*even min 20-25 sec banded lunge hold / leg (40-50 sec work)

Each min you should have 10-20 sec rest