Warm-up:

3x
15/12 Calories row
10 Front squats
10 American kettlebell swings
10+10 Half kneeling 1-arm shoulder press
20 Mountain climbers

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Hang clean cycling

Build up to a moderate/heavy weight in a set of “4 Hang power cleans + 4 Push jerks”.
6-8 Sets with 2:00 minutes of rest between sets.

Deadlifts,
3x5 @ 70%

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Front squats & swings

Every minute on the minute for 12:00 minutes of:
ODD: 10 Front squats @ 40-50%
EVEN: 10 Kettlebell swings, heavy kettlebell

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Bonus:

3 rounds of:
20 Weighted back rack lunges, alternating legs
15 Weighted sit-ups with dual dumbbells
10 Box jumps with step down
Rest 2:00 between rounds.

Core:

3x
24 Flutter kicks
12 Slow knee tucks
24 Candle stick toe touches

A)
AMRAP 6 at a slow pace with a light KB:
2 each Front Rack Shin Box Hip Lift
3 each KB Halos
4 each KB Windmills
- Goal: Connect your movement with your breath and move with intention

B)
Tibia Raise
3 x 20. Rest 60s
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Warm-up: 10-min general warm-up + 5 min mobility + 10 min barbell warmup

A: Emom 9 min: 1 x clean
Start from 70% and build-up

B: Back squat. Find days heavy set of 2.

Cool-down: Easy row/bike for 10 min + 5 min mobility

6 sets of Squat Clean
Sets 1-2: 3 @65%
Sets 3-4: 3 @70%
Sets 5-6: 3 @75%
- Rest 2min btw sets

Voima
E2MOM, 4 rounds
6+6 single arm kb/db press

WOD
5 x 1:00 rounds for reps:
5 goblet squat
Max single-unders
– Rest 90s between rounds.

Sots press
7 sets 3 reps AHAFA
- leave 2 in the tank
- rest 90s. b/w sets

Hero WOD
'Ryan'
5 Rounds for time:
7 Ring Muscle-ups
21 Target Burpees (20/10cm target above reach)

Or

5 rounds for time
7 Jumping Chest to Bars
7 Band Assisted Dips
21 Target Burpees (10cm target above reach)

10 x 5min ( 2kierrosta)

1) Kone

2) 8-10× Liike
Sivutaivutus
Mave pyöreällä selällä
Pystypunnerrus istuen yhdellä kädellä
Jalkojen nosto istualtaan kuulan yli

3) Kone

4) 8-10 × Liike
Kulmasoutu yhdellä kädellä
Yhden käden vala-askelkyykky
Vuorikiipeilijä

5) 8-10 × Liike
Lonkat ja kierto
Rangan rullaus ja eteentaivutus
Roikunta rennosti

E3 min 3 rounds:
12 pull up / C2B

15 WB

6 DB squat snatch

REST 3 min

E3 min 3 rounds:
DT’ish 9-6-3 @70/50kg 

3 bar over burpee
9 m HS WALK

REST 3 min

E3 min 3 rounds:
12 GHD sit-ups

1-2 rope

12 T2ring / 4 rMU

REST 3 min

E3 min 3 rounds;
9/12 AB
30 DU
12 HR push ups / HSPU

LIGHT WEEK 1/8

WARM UP kesto yht. n.15min
2 rounds/side
LUNGE THORACIC ROTATION with back leg taps both side &
PLANK &
SIDE PLANK &
REVERSE PLANK &
SEATED FORWARD FOLD &
SAVASANA w/ REVERSE PIGEON both side &
BRIDGE POSE &
SEATED TWIST both side &
GARLAND &
TWISTED CHAIR both side &
WIDE LEGGED TWIST both side &
BIRD DOG both side &
HERO &
DOWN DOG (DD) &
STANDING FLAT BACK &
STANDING FORWARD BEND &
MOUNTAIN

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1-2x 5 FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PJ + SJ + OHS + STS P

1-2x FS & PP + FS & PJ + FS & SJ + 1+1 FS & SPLT J

3+3 SP in SPLT & OH SPLT SQUAT *long split pos.

5 DIP & DRIVE + 2x1+1 DIP & DRIVE + PP + 2x1+1 DIP & DRIVE + PJ + 2x1+1 DIP & DRIVE + SJ + 2x1+1 DIP & DRIVE + SPLT J *both side

2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J + 2+2 SPLT J

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CONCENTRIC SPLIT JERK *both side, rack/blocks dip high
4x3@up to 50% j-% pal 2min

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FS + SPLIT JERK
2[1+2]@50%, 2[1+2]@60-65%, 2[1+2]@70-72% pal 2min

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DEFINIT SN PULL to PWR POS. + PWR SN + SN
4-6[1+1+2]@up to 50-55% sn-% pal 2min

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PAUSE BS *first squat 5 sec pause squat position
3x5@55% pal 2min

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RDL sn grip
3x5@60% sn-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8-12 REAR ROW, BB *leveä myötäote, vedä rinnan korkeudelle, suorinjaloin

8-12 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

8 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee

5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes