Pe 18.05.
WU for 10’
rounds of 5
KBS- Sumo Squat Jumps- Push Ups
“Whitten”
5rds (for time)
22 KBS @32/24
22 BXJ
400m run
22 Burpees
22 WB
time cap 45min
WU for 10’
rounds of 5
KBS- Sumo Squat Jumps- Push Ups
“Whitten”
5rds (for time)
22 KBS @32/24
22 BXJ
400m run
22 Burpees
22 WB
time cap 45min
Rest
WU for 5’ rounds of
3 Muscle Clean- 3 Thruster- 1 3pos clean
A or B)
30’ ROW 3
8x750m/560m/375m, 45sec rest @test row 500m avg. pace
or RUN 4
26x 100m run @65%-75% focus on running form+ 50m walk @swift pace
A or B)
3 Position Clean technique, light weight
WU for 5’
rounds of
7 push press- 7 bent row- 7 sumo squat jumps
A or B)
30’ ROW 3
8 x750m/560m/375m, 45sec rest @test row 500m avg. pace
or RUN 4
26x 100m run @65%-75% focus on running form+ 50m walk @swift pace
A or B)
Power Jerk technique
Sets of 5 Power Jerk, light weight
WU for 10’
Rounds of 5
Scap pull- up- Scap push up- Ring Row- Bench Dip
A)
E3M x6
Muscle Up (or toenail) x2-5
B)
E90sec for 3rds
1) 1 rope
2) 8 FG Ring Row
3) 40/80 du/su
Rest.
WU for 10’, rounds of 5
Single leg deadlifts (5/5)- Hang Power Snatches- Good mornings- Snatch Balances
A) 15’ E3M for 5 rounds
3 position snatch, work to max weight
B) 25’ BACK SQUAT
Build to 5RM (5 sets)
C) 10’ Complete
Strict chinup 3×8 (banded, normal, weighted)
Extra
Rom. DL 3×8 @8RM
WU for 10’, rounds of 10
Prone Shoulder Dislocations- Back and Front Kicks- Scapular Push Ups and Pullups
A) 30’ GYM
15x Ring MU toenail strict transition+ negative MU
5×5 Tempo Ring Row 1014 (false grip)
B) EMOM 12’ (4rds)
1) 8 Bar over burpee
2) 10 Abmat Sit Up
3) 12 KB Swing 24/16
Rest.
WU for 10’, rounds of 6
Press- Good Mornings- Press behind the neck- Hang Power Clean- Front Squat- Clean
A) 30’ OLY
E3M x5 3pos Clean @65%-75%-85%-85% of 3pos max
E3M x4 3 Power Clean @85% of 3RM
B) EMOM 12’
1) 10 Ring Dip/ Box Dip/ Push Up
2) 10 SDHP @24/16 kb
3) 10 Wall Ball
4) 10 Bent Row @30/20
or ROW 2
12x 500m/ 375m/ 250m, 30sec rest in between
@test row 500m average pace
WU for 5’, rounds of 6
Push Ups- Lunge jumps- 15m sprints- Bent lateral raises
A or B)
30’ ROW 2
12x 500m/ 375m/ 250m, 30sec rest in between
@test row 500m average pace or
RUN 3
complete your sprints
24x
100m run @65%-75% focus on running form
50m walk @swift pace
A or B) Complete 3 rounds of
10 Good mornings
10 T2B
10 False grip ring rows
WU for 5’, rounds of 6
Push Ups- Lunge jumps- 15m sprints- Bent lateral raises
A or B)
30’ ROW 2
12x 500m/ 375m/ 250m, 30sec rest in between
@test row 500m average pace or
RUN 3
complete your sprints
24x
100m run @65%-75% focus on running form
50m walk @swift pace
A or B) 20’
Floor Press 3×8 @ 8RM
Bicep curls barbell 3×8 @ 8RM
Practice DU’s or Rope Climb
Rest.
WU for 15’, rounds of 5
Press
Press behind neck
Push Up
Front Squat
Single leg deadlift (5/5)
A) 20’ PRESS 5x5x90%
B) AMRAP 5
Alternating
Burpees 2- 4- 6- 8….
15m sprint
C) Optional extra
Calf raises 3×15+ Nilkan DF kumilla 3×10/10
WU for 15’, rounds of
5 Good Mornings
5 Hang to shrug
5 Hang power snatch
5 Snatch Balance
5 Snatch
A) 15’ E2M for 5 rounds
3 position snatch, work to max weight
B) 20’ BACK SQUAT 5x5x90% of 5RM
C) 10’, complete following
Strict chinup 3×8 (banded, normal, weighted)
Romanian Deadlift 3×8 @10RM
Rest.
WU 15’
3 rounds of 10
Prone Shoulder Dislocations
Back and Front Kicks
Scapular Push Ups and Pullups
A) 30’ GYM Ring MU toenail strict transition+ negative MU x10-15 max control, 5x 5 false grip rows with 5s top hold
B) 3 rounds for time
20 Hang Clean+ Jerk @24/16 kb/db
(Alternate hands, each set must be unbroken- no breaks or putting the weight down)
10 BXJ
10 Wall Ball
Vappu. Lippis päähän ja brunssille. Rest, huomenna jatketaan.
WU 15’
4 rounds of 6
Rear and front deltoid raises @plates
Butt to wall back extensions
Muscle Cleans
Front Squats
A) 30’ OLY
E3Mx 4 3pos Clean @65%-75%-85%-85% of 1RM
E3Mx 4 3 Power Clean @85% of 3RM
B) For Time
3 rounds of
8 Barbell Bent Row, underhand grip @ 8RM
20 Steps Front Rack Lunge Walk @25/15
Rest.