Run 5K

Warmup:
2 Rounds
1:00 Ski (nousevalla teholla)
10 Olkakierto
6 Hand Release push Ups
10 Hanging Shrugs
5 Knee raises
2 Rope climp (lähtö istaltaan)

Strenght:
Strict Pull Ups 10 x 1
0:45 - 1:00 rest Between sets

2A Kipping 3 x 10-15 (fokus pull downiin)
2B Pendley Row 3 x 8-12 (tangolla, myötäote)
2C Knee - leg raises 3 x 10
*rest 1:30 between sets

4 Sets
16 Cal Ski
5-4-3-2
Seated Rope Climp (lähtö istualtaan-seisomaan ja samanlai alas)
Rest 1:1 Between Sets

Kierrosajat ylös. tulos kokonaisaika ilman taukoja

Core:
2-3 Sets
10 Voimapyörä (tangolla)
10 Leg raises (tangossa)
10 Linkkuveitsi

Warmup:
2-3 Rounds
10 Walking lunges
10 Air Squat
5 Hand Release Push Ups
5-10 Ring Row
5 Burpee
30s Shuttle Run

For Time:
4 Rounds
20 x 20m Shuttle Run
40 Air Squat

Rest 2:00

3 Rounds
15 x 20m Shuttle Run
30 Push ups

Rest 2:00

2 Rounds
10 x 20m Shuttle Run
20 Strict Pull Ups Jumpping Pull Ups

Time Cap 40min (taukojen kanssa)

Warmup:
2 Rounds
10 Lapapunnerrus
10 Olkakierrot
10 Painonsiirtely punnerrus asennossa / seinää vasten
10 Shoulder Taps Punnerrus asennossa / box / Seinää vasten
10 Hollow Rock + 30s Hollow Hold

10min Max Distance Handstand Walk

4 Sets
6-10 Shoulder Taps + 5-10 Kipping Handstand Push Ups

*4 Rounds *
For Time:
10 Narrow Push Ups (desific)
20 Ghd Sit Ups / Weighted Sit Ups
10 DB Bench Press

Accessory:
2-3 Sets
12-15 Chinese side Flyes (levypainot)
45-60s Weighted Plank

Run 7K (easy pace)

*matalilla sykkeillä. Pyri juoksemaan koko matka

Warmup: Snatch
3 Snatch Pull
3 Snatch Hi Pull
3 Muscle Snatch
3 Overhead Squat
3 Power Snatch + Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
3 Squat Snatch

Technique:
Snatch Balance + Pause Snatch Balance
2 x 2 + 2
2 x 2 + 1

3-Position Snatch (lantio,polven päältä,lattia)
5 x 1 + 1 + 1

Accessory:
3 Sets
3 Sandbag Over Shoulder
5 Box Jump (korkea)

6min Amrap
6 Power Snatch 50-60%
6 Overhead Squat

Warmup: 2-3 Rounds
1:00 Row (nouseva teho)
1:00 Echo Bike Nouseva Teho
1:00 Ski (nouseva teho)

For Time:
1500m Ski 30%
40 Cal Echo Bike 70%
1200m Ski 40%
30Cal Echo Bike 80%
1000m Ski 50%
20 Cal Echo 85%
800m Ski 60%
15 Cal Echo 90%
600m Ski 70%
10Cal Echo 95%

Tulos = kokonaisaika

Cool Down ski/row/echo 10min

Warmup: 2 Rounds
10 Olkakierrot
5 Hindu punnerrus
5 mittarimato
10 Hanging Shrugs
5-10 Ring Row
5-10 Burpee Pull Ups

4 Sets
1-5 Strict Pull Ups
4-8 Box Dips (kumppari,hallittu lasku)
Rest 1:30 Between Sets

4Sets
4-8 Jumpping C2B
4-8 Hanging Pull Down
1:30 palautus

Accessory:
2 Sets
10 Leg raises (boxien välissä
30-45s L-sit
10 Knee raises (boxien välissä)

Amrap 7
2-4-6-8-10 etc.

Burpee Box Jump 24inch
Toes To Bar

Rest 3:00

4min Amrap
2-4-6-8-10 etc.
Unbroken Kipping Pull Ups

Clean & Jerk Warmup:
3 Clean hi pull
3 Muscle Clean + Shoulder Press
3 Pause Front Squat + 3 Push Press
3 Power Clean + Front Squat
3 Hang Squat Clean + 3 Push Jerk
3 Squat Clean + 3 Split Jerk

HSPU SKILSS:
5min Free Hands Stand
5min Handstand Walk

Wave1
5 Squat Clean (t&g) 65%
4 Squat Clean 70%
3 Squat Clean 75%

Rest 2:00 – 4:00

Wave 2
5 Squat Clean 70%
4 Squat Clean 75%
3 Squat Clean 80%
Rest 5-10min

Wave 3
5 Push Jerk 60%
4 Push Jerk 65%
3 Push Jerk 70%
Rest 2:00 – 4:00

Wave 4
5 Push Jerk 65%
4 Push Jerk 70%
3 Push Jerk 75%

Accessory:
2-3 Set
100m Sandbag (bear hug carry)
15-20 Back Extension (ghd)