24min EMOM
1.min Ergo cal
2.min 8x deadlift, rest of the min. burpee box jump
3.min rest

WARM-UP


3x
:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

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STRENGTH



Front squats,
3 x 5 @ 60%

Back squats,
3 x 5 60%

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ACCESSORY

3 x 12/12 Bulgarian split squats (easy)

3 x 12 Reverse hyper

3 x 12/12 Standing 1-arm behind the neck tricep extensions

3 x 10 Ring-rows

4 x :30s Reverse plank between benches."

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(OPTIONAL) CONDITIONING



As many reps as possible in 15:00 minutes of:
15/12 Calories ski
15 Kettlebell swings
15/12 Calories bike
15 Wallball shots"

E2MOM x15
3 power clean @60/45kg
5 push ups
7 cal bike/row

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noin minuutin kierroksia
power clean laitoin napsun isompaa painoo, mutta ei saa tulla seinä vastaan vaan paino silleen, et saat 15 kierrosta tehtyä touch and go
Jos rupee meneen yli minuutin kierrokset, skaalaa kaloreita alemmas (ja painoa)

For time 31 reps each:

KBS 16/24
Push up
Burbee
GTOH plate 10/15
Goblet lunge alt. 16/24
T2B

Every year, add one rep to every mvnt!

In a team of three:
Amrap 33:14

A) row 30 cal

B) amrap:
30 wall ball
6 box over burbee

C) rest

Switch after rowing.
Result: total calories + reps

Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn
then 2 rounds
20m bear crawls
5/5 single arm ring row
:20-30 bar hanging
10 air squats + 5 squat jumps

Skill
Rope Climbing and HSW/Wall Walk Skills / Holds for 15-20 minutes

Workout
Emom 18
min1 : HS Hold / Free Hold x 30 seconds or HS walk x 5-10m
min2 : Rope climbing x 1-2 reps or set of kipping ull ups
min3 : box jumps x 5-7 reps to 60/75cm (skaalaa niin ettei tuu vahinkoja)

Accessory Work
2-3 sets
tricep turns + bicep curls as an supersets and 10-12 reps on both movements
rest 2 min bwn

3 x AMRAP5 with partner YGIG, divide anyhow:
10 burpee to plate
20 v-up
30 plate GTOH
- rest 3min between AMRAPs

rx: 15/10kg plate

Continue where you left off after the previous round.

10min Ski
EMOM10: 20 DU
10min AB
EMOM10: 5-10 HSPU
10min Row
EMOM10: 5-10 T2B

SUPERHEAVY WEEK 13/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION &
COSSACK SQUAT with KNEE TAPS or HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION kämmen takaraivolla, päkiällä polvillaan peppu kantapäissä kiinni

6x 1-LEG DEADLIFT with OPPOSITE ARM & 6x 1-ARM BENT OVER ROW *plate

10+10 MODIFIELD DEADBUG jalka koukussa ja ristikkäinen käsi työntää polvea vasten, vapaata jalkaa nostetaan suorana/koukussa läheltä lattiaa kohti kattoa sekä vapaa käsi kurottaa kohti kattoa lähelle koukussa olevaa jalkaa

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *jerk grip
3+3 REVERSE LUNGE THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION CLEAN *floor + below knee + hip
2-3 PUSH PRESS
3+3 SPLIT JERK
2-3 POWER JERK
2-3 SQUAT JERK

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PUSH PRESS
2x1@94-99% push press-% pal 2min

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POWER JERK
2x1@94-99% power jerk-% pal 2min

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CLEAN + SPLIT JERK
4[1+1]@90% jerk-% pal 2min

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DEAD BACK SQUAT (~90° - ~80°)
3x1@90% *rest as needed between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

5 TRICEPS PUSH UP

3+3@up to 45-50% sp-% HALF KNEELING ARNOLD PRESS w/ DB

15-25 1-ARM TRICEPS PUSH DOWN, BANDED

Handstand practice
*
30s ON / 30s OFF

7 rounds:
1) row
2) shuttle run
3) hs hold

(Total 21min)