AMRAP 9

3-6-9-12...
Front Squat 42,5/30kg
STOH 42,5/30kg
Cal Echo

[Teams of 3]
AMRAP 5: Deadlifts 85/60kg
AMRAP 5: Erg Calories
AMRAP 5: Bench Press 40/30kg
AMRAP 5: Erg Calories

AMRAP 5: Cleans 40/30kg
AMRAP 5: Erg Calories

• One Person Working At A Time

*Score = Total Reps

Pick a pair and enjoy!

2000m row
100 wallball
90 deadlift 61/43kg
80 hand relief push up
70 box jump
60 ttb
50 burbee
40 power clean
30 push press
20 askelkyykky
10 thruster
2000m row

Aikaraja 50min

Mieti parin kanssa teille sopiva paino tankoon ja itselle sopivat skaalaukset liikkeisiin.

EMOM 10
Push ups

8 reps per min

Treeni 3
Warm Up
4x45s on/15s off cardio work
then
10+10m karhukävelyt + 10m mittarimato + 10m tinasotilas + 10m askelkyykyt kierto etujalan puolelle
5+5 kyykky venytys + 10-15 laparullausta tangossa roikkuen + 10/10 käsien pyöritykset eteen&taakse
paikat valmiiksi ja tekemään

WOD
Part 1
3 rounds
40s easy/20s mod/10s fast cardio
8+8 bulgarian split squat
8+8 single arm db bench press
8-12 abmat sit ups + 20-30 flutter kicks

Part 2
40s easy/20s mod/10s fast cardio
8 ankle elevated rdl
8+8 single arm db/kb row
12 shoulder taps + 24 mountain climbers

Part 3
40s easy/20s mod/10s fast cardio
6+6 windmill
12-16 weighted cossack squats
8-12 supermans

MEDIUM HEAVY WEEK 7/9

WARM UP kesto yht. n.15min

1-2 rounds

8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko

5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side

3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

--

2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 10 RDL

FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ +
2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK +
2+2 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes

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TALL POWER SNATCH + TALL SNATCH
2×2[1+1]@bb pal 1min

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SNATCH
6x1@80% pal 2min

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CLEAN+ SPLIT JERK
6[1+1]@80% jerk-% pal 2min

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JERK SUPPORT *hold 3sec split position, both side
1+1@up to 97+% pal 2min

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WL BEGINNERS week 2/4

2 rounds: ei keppijumppaa
5 SNATCH DROP
5 OHS
5 RDL *sn grip
5 FRONT SQUAT

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SNATCH
10x1@RPE8 *2 quality reps reverse pal 2min

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CLEAN + SPLIT JERK
10x1@RPE8 *2 quality reps reverse pal 2min

--

CLEAN PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

--

BACK SQUAT
3@up to max 3RM pal 3-4min

--

BOX JUMPS
5x2 pal 2min

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

3+3@RPE10 ALTERNATIVE MILITARY FLOOR BENCH *DB

5 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

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

Bar muscle up

4 rounds
1-3 bmu/ 3-5 kipping pull up
1+ 1 TGU
10 leg lifts over KB

3 x 30 banded lat. pull down

A:
“ Torohtyij” Snatch complex
1 snatch (any style)
1 snatch balance
1 snatch push press
1 Ohs

Build to daily max!
Optional : work on perfect form!

B:
For time
20 power snatch @40/25kg
5 burpee
15 power snatch@45/30kg
10 burpee
10 power snatch@50/35kg
15 Burpees
5 power snatch@55/37,5kg
20 Burpees
Timecap : 15 mins

Scale weights as needed to fit in Timecap!

With partner, divide anyway you want:

1. For time
   -80cal ski
   -120 db snatch 15-17.5kg/ 10-12.5kg
   TC10

2. For time
   -80cal AB
   -120 leg raise
   TC10

3. For time
   -80 push-ups
   -120 box jumps 60/50cm
   TC10

4. For time
   -80 wall balls 9/6kg
   -120 double KB push press 2x 12kg/ 2x 8kg
   TC10

*So every station is for time. Rest of that 10min timecap you rest. Next station starts right after first 10min. If you hit timecap, then your next station starts right away.
*bot can work at the same time.
*Score is total time used on the workouts(combined)

Every 1:00 x 12 sets:
1 power clean

– Hold a challenging weight across all sets —
around 60-90% of your 1-rep max.