EMOM 45 min
1. 3-6 rMU/BMU/ 6-9 C2B/pull up
2. 5 hang cluster 60/40kg
3. 9 bar over burpee
4. 40 DU
5. 15 GHD Sit ups
6. 10-20 kHSPU
7. 12 Oh lunges (heavy DB)
8. 10-16 T2B
9. REST

Bench Press

3-2-1-1-2-3

Go Every 3:00

7 sets
1 pause front squat
*5 sec pause bottom
*New set every 75 sec
*Build by feel

Treeni 2
Warm Up
3 rounds
1:00 air bike
10+10 half kneeling press @15kg
10-15s l-sit hold on rings
10 toe up RDL

Strenght
Push Press 10-8-6-4 reps @55-58-61-72%
rest 1.5-2 min bwn sets. Fast and sharp lifting.

Bench Press 10-8-6- and 1-2 sets of 4 reps @50-58-65-70%
rest 2-2.5 min bwn sets

Metcon
30/24 can Air Bike
then 3 rounds
7 devils press @12.5-15/17.5-22.5kg's
7 sandbag cleans @35/45kg
then

15/12 cal Air Bike
time target sub 8-10 minutes

Accessory Work
3x15 pinch plate press @10/15kg (purista painoa, aktivoi rintaa)
3x15/15 bicep curls @5-10/10-15kg's (vuorokäsin)
Accumulate 60 alt leg v-ups (mahd nopeassa tahdissa)
rest as needed

Optional Extra
20-30 min light pace cardio @55-65% of max HR easy pace cardio
rest as needed

Treeni 4
Warm Up
3 rounds

1 min ski
5+5 db sots press
15 banded good morning
20 shoulder taps

Strenght
EMOM 9 of thrusters
min1 ) 3 rep @70%
min2 ) 2 rep @75%
min3) 1 rep @80% of 1rm thruster/push press

Gymnastic
Emom 5
1/3 of max reps of ring or bar mu / banded bar mu (goal is 3-5 reps)
rest 3-5 min
Emom 5
1/3 of max reps strict hspu (goal is 6-8 reps) (eli skaalaa niin et saisit 15-20)
putkeen

Metcon
3 sets
30/24 cal ski @moderate/fast pace
20 front rack step back lunges @12.5-15/17.5-22.5kg's
15m hs walk(2x7.5m) or 3 wall walks
time target 4-5 min.
rest 1.5-2 min bwn sets

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

EMOM25:
a) 8-12 deadlift @50-60% of 1rm
b) 20-40m sandbag carry
c) 8-12 weighted box get over (db/kb in both hands)
d) 8-12 heavy db gtoh (30+ / 20+)
e) rest

Target: work 30-45s per round.

Tempaus

4 rounds for time:
12/10cal Row
10 Thrusters 42/30kg
10 Bar Over Burpees

Treeni 1
Warm Up
3 rounds
1:00 rowing
20 band face pulls / ban pull aparts / ring row
12 med ball squat jump (small jump)
12 v-ups

Strenght
Squat Program Week 2/ Session 2
Back Squats
10 and 3x8 reps @55-62-67-71%
Front Squat 3-4x5reps @1x60 and 2-3x70%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon
3 sets
600/800m row @5km pacesta 1-2 sek hitaammin (vetotahti 23-25 vetoa)
15-20 box jump, step down
15-20 ghd sit ups
rest 1.5 min bwn sets

Accessory Work
3x12/12 kb gorilla row
3x20/20 banded donkey kicks
3 x 1:00 Front Plank + 12-15 side plank dips R/L

Optional extra
Accumulate 40-60 reps of Pistol squats. Tee nämä käyttäen myös skaalauk-
sia. esim ensin nauhan kanssa 3x8 ja sit kehonpainolla 3x8-12.
tai tee 4x10 toistoa vaikka korokkeelle istuen ja hiljalleen koroketta mata-
lammaksi.

for 60 minutes
pick one
ski, run, swim