Warm Up
2 rounds
1:30 cardio machine
5+5 squat strech / squat hold + trunk twist
10 walking lunges
10 romanian deadlifts
5 pause back squats
1:0 0 Plank Hold
then start prep for back squats

Strenght
3 sets
4-6 back squats @70-80% of 1rm (2-3RIR)
rest 2-3 min

Strenght
3 sets
4-6 bench press @70-80% of 1rm (2-3RIR)
rest 1 min
4-6 weighted strict chin ups (1-2 RIR)
rest 2-3 min

Metcon
Every 2 min for 16 minutes
Odd round (1,3,5,7) : 10 db hang c&j @12.5-15/17.5-22.5kg + 6-10 kipping hspu
Even rounds (2,4,6,8) 4-6 sandbag cleans or 10 double kb DL + 10-15 v-ups

Accessory Work
3 rounds
8+8 single arm db bench press
8+8 single arm upright row
12-16 weighted sit ups (lukitse jalat)
rest 1 min

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min lat strech
1+1 min wall pec strech

Warm Up
Speed Ladder Drills For 5-10 minutes and some short dynamic streching

EASY PACE METCON ÄIJÄT
1-2-3-4-3-2-1 minutes
Run
Bike
Row or Ski

Minulla kesti tämä harjoitus karvan alle 55 min juomataukoineen.

Accessory Work
3 sets
10+10 kb slasher @8/12kg
10 deck squats with kb
20 american kb swings @16/24kg
rest 2 min
Eli amerikan swingi kädet suoraksi ja kuulan pohja kattoa kohti/aavistus kallellaan eteen.

Accumulate 5min of:
- Dead Hang

In teams of 2 (You go, I go)

AMRAP 12 min.
1200m row/ski or 2400m bike erg
60 wall balls@9/6 kg
40 toes to bar
20 devil’s press@2x15/10 kg
max calories in remaining time

rest 3 min.

AMRAP 10 min.
1000m row/ski or 2000m bike erg
45 wall balls
30 toes to bar
15 devil’s press
Max calories in remaining time

rest 3 min.

AMRAP 8 min.
800m row/ski or 1600m bike erg
30 wall balls
20 toes to bar
10 devil’s press
Max calories in remaining time

AMRAP 12

4 thruster @40/30kg
4 abmat sit up
4 thruster
6 abmat sit up
4 thruster
8 abmat sit up
4 thurster
10 abmat sit up
4 thruster
12 abmat sit up
etc.

For Time
30 Abmat Sit-Ups
15 Hang Power Cleans 42/30kg
24 Abmat Sit-Ups
12 Hang Power Cleans
18 Abmat Sit-Ups
9 Hang Power Cleans
12 Abmat Sit-Ups
6 Hang Power Cleans
6 Abmat Sit-Ups
3 Hang Power Cleans
- Every minute starts with 10 Push-ups, including 0:00

MEDIUM HEAVY WEEK 5/8

WARM UP kesto yht. n.15min

1-2 rounds
5+5 HALF KNEELING HAND OPEN BOOK with THORACIC ROTATION kylki seinässä kiinni saman puolen polvi on lattiassa, kierrä kädet edessä suorana edestä sivun kautta taakse, palauta, kierrä seinän puoleinen suorakäsi läheltä seinää taaksepäin

20 SEC HOLD KOPENHAGEN PLANK, BW/+WEIGHT alajalka koukussa jonka päälle tarvittaessa kuormaa

3+3 1-LEG INCWORM with PUSH UP triceps push up

5+5 COSSACK SQUAT

--

2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

3 HIP M ST SN slowly & OHS 3s pause sq pos.

3 HIP SN BAL slowly & on the toes & 3s pause sq pos.

3 HIP SN BAL on the toes & 3s pause sq pos.

3 BOUNCE & HIP SN

3 HIT to PWR pos. + 3 HIT to PWR pos. & HIGH PULL + 3 HIT to PWR pos. & HIGH PULL & LEG EXTENSION + 3 HIT to PWR pos. & SN

3 SN PULL to PWR pos. + 3 REVERSE SN PULL

3 SN + 3 PWR SN

---

HIP SNATCH no dip + OHS
3+3@up to 40% sn-% pal 1-2min

---

POWER SNATCH + SNATCH
2+2@up to 50%, 1+1@60%, 2[1+1]@70% pal 2min

--

SNATCH
2x2@75%, 2@80%, 2x2@85%, 2-3x1@90% pal 2min

---

SNATCH HIGH PULL *full foot
3@70%, 3x3@80% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alueella)

10 REAR ROW, BW leveä myötäote, vedä rinnan korkeudelle, suorinjaloin

10 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

5 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

Complete as many rounds as possible in 12 minutes of

• 155-lb. squat snatch, 1 rep
• 155-lb. clean and jerks, 3 reps
• 30 double-unders

3 rounds for quality
6 ring dips
10 s L-sit
5 strict C2B
20 russian twists 20kg
20+20 side crunches
15s Hand stand

2-3 rounds:

5+5 deadbug
10 snowangel
15 wall squat