AMRAP 12:00
10 KB Hang Cleans @24/16kg
10 Calorie Bike/Row/Ski
10 KB Facing Burpees
Goal: 5+rounds
Extra:
Band Shoulder Extension Tri-set 3 x 10 reps each position

Voima
E2MOM, 4 rounds
12 Goblet squat

WOD
8min Amrap
5+5 kb snatch
5 goblet squat
5 up down

ULKONA, JOS HYVÄ KELI

AMRAP 20

30 wall ball
30 plate ground to overhead @15/20kg
30 abmat sit ups
60 jumps on the plate

8x 2min ON/2min OFF

20/15 Cal.
+
5x8m Shuttle Run
+
Max reps in the remaining time of
DB Snatches (after SkiErg)
Wall Balls (Row)
Box Jump Overs (BikeErg)
Burpees (Echo)

A.
Every 2 minutes, for 18 minutes:
1. Ring row 6-8 + Push up 6-8
2. 45-60 second Handstand Hold or Dumbbell hold
3. Alternating Pistol Progressions x 6-8 each leg

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps @ 3111
Rest 45 seconds

B.
In teams of two, with only one partner working at a time, complete four sets each for time of:
Row 500 Meters
20 Wall Ball Shots

HEAVY WEEK 10/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN / PISTOL SQUAT

--

2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS
2x1 HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

BENCH PRESS
2x5@70%, 3x5@drop -10% pal 2min

--

BENT OVER ROW
2x8@RPE6 *4-6 reps reserve pal 2min

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
2x2@96% pal 2min

--

RDL cl grip
3x3@89% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)
5 BENCH DIP, BW/+WEIGHT
20 SIDE BENDS, BB
8+8 OH LUNGE with HIP RAISE, DB/PLATE

3x 17min

1)
Kone

2) 8-10×/liike
Lantion nosto jalat korokkeella
Jalkojen lasku kuppiasennossa
Kulmasoutu kp/kk
Sivutaivutus kp/kk
Mave rullaten kp/kk
Keppi ja kuppi (kuminauha rigissä)
30s.-1min lepo

3) 8-10× tai submaxpidot /liike
Kepillä olkapäät
Rento roikunta
Pohjepumppaus kulmanojassa
Lonkat +kierto
Pakaravenytys lattialla
Sammakkovenytys lattialla

MEDIUM+ WEEK 9/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

3-5 LATERAL STEP UP / PISTOL SQUAT

--

2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
2x M S SN Blw Chst + M S HIP SN + M S SN
2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

SN
3x2@90-94% pal 2min

---

CL PANDA PULL + CL + SPLIT JERK
1+2+2@up to 71% j-% pal 2min

---

DEAD BS (~90° - ~80°)
5x1@80% *rest for 90 sec between reps

--

SN SOTS PRESS + SN HIGH PULL Blw Kn *on the toes
3[6+5]@RPE10 *0 reps reserve pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

10 1-LEG SEATED CALF RAISE, DB/KB
6 NORDIG HAMSTRING CURL *banded assisted
8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE

3 Rounds of

16 DB RDL's (Romanian Deadlift/ Stiff Leg Deadlift)
14 Elevated Weighted Glute bridges
12/12 Weighted Calve Raises
10 m Double DB Walking Lunges (Farmers Carry)
8/8 Weighted Cursty Lunges