Every 6min x 6:
15/12cal Assault Bike / Ski Erg
10 Bench Presses @60/42kg
10 Box Jumps 60/50cm
30s Ring Support Hold
30 DU

Valitse itsellesi voimisteluliikkeet 16min Emomiin:

1) 1-10x X-liike
2) 45s. Viivajuoksu
3) 1-10x X-liike
4) 10-15 Cal

45 min PK
1000 m machine
100 rope jumps
20 walking lunges
50 m farmers carry with one kettle bell
30 s HBH
30 s ABH
30 s + 30 s Side plank
10 ring rows

4 x 5
-2min rest between sets

A,( 15 mins to build up)
10-8-6-4-2
- Thruster taken from floor
- Each set as heavy as possible
- 2 mins rest between sets
- perfect form !

B,
Partner “Macho Man” with a twist
Amrap 4 mins (relay style )
3 Power Clean @52/35kg
3 Front Squat
3 Push jerk

2 mins rest

Amrap 4 mins (relay style )
2 Power Clean @60/43kg
2 Front Squat
2 Push jerk

2 mins rest

Amrap 4 mins (relay style )
1 Power Clean @70/47kg
1 Front Squat
1 Push jerk

Partner “A” completes a full round then partner “B”!

2-3 rounds:

20-30s active hang
20-30s hollow hold
20-30s side planks

BENCHMARK WEEK

"Diane"
21-15-9 for time
Deadlift 102,5/70
Handstand push-up

10 rounds for time:
200m Skillmill Run (machine sub: 300/250m Row)
15 Push-ups
10 Box Jump Overs 60/50cm
5 Strict Pull-ups

Scaled:
Kipping Pull-ups

TC 30min

Viikko 50 (4/4) KEVENNYS VIIKKO
Maanantai
Warm Up
2 rounds
1:30 cardio
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 pause front squats

Strenght
Front Squat 3x8 reps @40-50-60%
Push Press 3x8 reps @40-50-60%
rest 2 min bwn sets

Metcon
3 rounds

50 double unders (or max reps in 45s)
10m hs walk (2x5m) or 2 wall walks
rest 1:1

3 rounds
10/12 calories air bike
8-12 toes to bars
rest 1:1

FOR time only 1 round :
100 double unders (or max reps in 1,5min)
20/24 calories of air bike
20m hs walk (4x5m) or 6 wall walks
16-24 toes to bars

time target is bwn 5-6 minutes on each part. TEE NÄMÄ 70-80% effort.

Accessory Work
3 sets
10+10 Bulgarian Split Squats (only bodyweight)
10+10 Single arm seated press @10kg
10+10 Single leg glute bridge
rest 2-3 min

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.

Every 8 min x 4

A. IN 8 min time window (aim to have 1,5-2 min. rest before second long interval.)

20 DB snatch alt. (22,5/15kg)
20 box jump
20m OH lunges (22,5/15kg)
20 cal. row

B. IN 8 min timewindow

20 push ups
20 stoh 45/35kg
20 hang power clean 45/35kg
20 kipping pull ups/30 ring rows