Warm Up
Speed Ladders + Mobility Drills for 10 minutes
then check kb movements and do 3 sets @light,mod,heavyish weight on last.

Strenght
3 sets of
12 double kb deadlifts
9 double kb front squats
6 double kb push press
rest 2 min bwn sets

Part 1
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 single leg RDL
12/12 single arm push press

Part 2
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 single arm db row
12/12 bulgarian split squats

Part 3
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
3/3 tgu
24 weighted russian twists, feet off the ground

Bench Press

5 Sets Of 5. After each set perform 8 + 8 one arm DB Row

Go every 3:30

Every 1 min for 12 mins, alternating between:
4-6 Strict Pull-ups/ 2 negatives / 10 ring rows
1 Wall Walk + 3- 5 Strict Wall Facing Handstand Push-ups/ 2 negatives
8 Hanging Leg Raises + L-Hang, 15 secs
Rest 1 min

A)
EMOM 10 mins
2 Power Snatch @75-80% of 1rm

B)
Partner Workout
RELAY style
10 rounds for time (5/person)
5 Hang power Snatch @50/35kg
10 cal row
5 Hang Power Snatch
One person completes a full round then switch!

Goal : Unbroken snatches each set!
Timecap: 15 mins

In teams of 3 - AMRAP5, 7, 9 - rest 2 between AMRAPs:
15 C&J (35 / 50)
30 / 39 cal machine
90 DU / 180 SU

Machines for mixed teams: 10 cal / female, 13 cal / male.

Treenin flow: AMRAP5, rest 2, AMRAP7, rest 2, AMRAP7. Aloita kaikki AMRAPit alusta.

Skaalaus
- C&J: paino, jolla pystyt halutessasi tekemään 5 C&J tng.
- DU: valitkaa joukkueena määrä, jonka pystytte tekemään <90s --> jokaiselle määrä, josta selviää noin 30s aikana. Tämä voi olla myös 30s treeniä ilman toistotavoitetta.
- Kahden hlön tiimit: toistot 10 - 20/26 - 60/120. Liikkeiden välillä noin 30s tauot.

Rasittavuus: RPE 8

AMRAP 18

Row 50/40 Calories
20 Weighted Box Step-Ups 24"/20" @ 2 x 22,5/2x15kg
10 Burpee Deadlifts 2x22,5/2x15kg
1:00 Wall Sit

Rest 5:00 between Amrap´s

AMRAP 18

Bike 50/40 Calories
50 Sit-Ups
30 Push-Ups
10 Strict Pull-Ups

4 rounds
10 strict press bn
10 + 10 rower adductors

4 rounds
10 bench press
14 rower hamstrings

Tabata: alt
- heel raises
- Heel raise hold

Tabata: banded triceps

Warm up
2-3 sets
1-2 min ski
15+15m single arm kb bottom up carrying, käsi 90 kulmassa
30-45s hanging myötä/vastaote
30-45s ring push up plank hold

Strenght
4x1min on / 1 min off
x-reps of shspu (tavoite on saada suht sama määrä strict hspu joka min, joten pilko sopivasti)
ota tähän joko abmatin kanssa tai tasamaalla.
Yritä parantaa viime viikosta 3 ekalla setillä, ja 4s setti on sitten ekstraa siinä ei haittaa jos vähän toistot putoaa.

Narrow Grip Bench press x1reps@75-85% of 1rm
perform 15m of hand over hand sledge pull OR 4-6 ROPE pull ups for both sides. (eli ensin oikea käsi yläpuolella ja vedot ->
ja sit vasen käsi yläpuolelle ja vedot) penkkipunnerrus sarjan jälkeen.
go new set every 2-2.5 minutes for total 5 times .

Metcon Prep
2 Sets
10 kipping
10 v-ups
10 no push up burpees
rest 1-2 min bwn sets

Metcon

2-3 sets
4-6 Ring or Bar Muscle Ups (use band)
300/250m Ski @ 2k PR pace
rest 2 min
12-18 Unbroken Toes to Bar
300/250m Ski @ 2k pace
rest 2 min
6 burpee box get overs @120/100cm (2 laatikkoa päällekkäin)
300/250m Ski @ 2k pace
rest 4 min
tarkoitus on liikkua aina kovalla teholla kun teet esim. toes to baria, pidä liike siis tehokkaana ja yritä tehdä se aina mahd.nopea.
*Flow is: Muscle Up/Ski, rest 2 min, Toes to Bar/Ski, rest 2 min, Burpee/Ski, rest 4 min and then repeat 2 more times.

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min air bike
8-12 wall squats
8-12 Incline Cuban Press
8-12 Single Leg Glute Bridge w/Pause at top squeezing glute (each side)

Strenght
Overhead Squats 5x1reps@75-85% of 1rm snatch
go new set every 1-1.5 minutes
Deadlift 4-5x2 reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
3-4 sets With partner ( 3min on / 1 min off)
20/16 calories air bike (fast) (masters 45+/scaled = 18/14) (both bikes same time) (max 1.15)
x- reps of: squat snatch, alt time lift @60/42.5kg (or max 70% of 1 rm squat snatch) goal is to be able do fast singles.
goal is to get 30+ reps per person on this workout.

IF GOING ALONE, THEN SAME THING BUT KEEP 8-10 SEC BREAK AFTER EACH LIFT.

Accessory Work
4-5x yoke carrying x 20-40m, go by feeling but use only light to moderate load. not max or heavyish today.
rest as needed

Every 1 min for 15 mins, alternating between:
35 Double Unders + max rep Single Dumbbell Box Step-ups, 22.5/15 kg
10/7 Row/bike Calories + max rep V-ups (scale to tuck ups)
Rest 1 min