4 sets of Front Squat
Set 1: 4 @75%
Sets 2-4: 4 @80%
- Rest 2min btw sets

7 sets of:
2 Power Cleans + 1 Squat Clean
- Start at 65% 1RM of your limiting limiting lift and build over the 7 rounds.
- Rest 2min btw sets

Rope climb practice
*
EMOM x 32
1) monostructural
2) 1-3 rope climb
3) monostructural
4) 20-40s D-ball / sandbag hold

AMRAP 4 x 3

27/21 Calories Row
21 Power Clean
15 Burpee Box Jump Overs 24"/20"

Rest 4 minutes between Amrap`s

1. AMRAP BB 60/42,5kg
2. AMRAP BB 52,5/37,5kg
3. AMRAP BB 42,5/30kg

Maanantai
Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
4 single arm db devils press
12 walking lunges
6 push ups + :20-30s HS Hold
6 scap pull ups + 6 kipping knee raises
then
2-4 reps of WOD Movements 3 times before starting wod (increase load step by step)

WOD

3 rounds for time
4 double db devils press
8 Double db front rack walking lunges (can be on back rack)
12 kipping hspu
16 toes to bars

Weights 2x12.5-15/17.5-22.5kg's (scale the weight good for you) goal is to be able go straight after devils press to unbroken set of box step overs. this will be more challenging
it may look.

Weightlifting
4-5 sets
Power snatch + Snatch balance + Overhead squat @ build up, go every1.5-2 min. use from 30-60% of 1rm snatch
7-8 sets of :
Hang snatch (above the knee) + Snatch – 1+1 @ 70-90%1RM snatch , go every 1-1.5 min for new set.
Ota molemmat nostoista kyykkyyn tai niin alas kuin onnistuu liikkuvuuden puittessa (raaka tempaus siis mahd. suurella alle menolla mut niin et asento säilyy)

Strenght
Pause Back Squat
4x3 reps @80-90% of last week heavy 5 rep set.
Pysäytä 2 sek kyykyn ala-asennossa ennen ylöstuloa. Purista napakasti ylös kyykystä. Pidä paine ja pakka kasassa.
lepo 2-3 min sarjan välissä.

Skill
Practise Double unders / or HS walking for 10-15 minutes. You can make some u-turns with walking or do free hs hold practises, walk some distance or even mix it like 20-30 du's + 10m hs walk x 5 times.
but dont make this too "hard" only like cool down feeling or so.

Cool down
2-3 min light cardio
1 min prayer pose strech
1+1 min piriformis strech
1+1 min banded bully strech

5 rounds of
1 min x Plank
15 x V-Up

Wod x @24/16
Amrap 10’
2-4-6-8-10..
Deadlift
Russian Swing
-REST: 3 mins-
Amrap 10’
2-4-6-8-10..
Sumo Deadlift High Pull
Goblet Squat

3 Rounds :

2:00 Echo Bike
10 Stiff legged Sit Ups
5 Strict Pull Ups
10 Air Squat

2 Sets Warmup
1. Elbow Plank DB Powell Raise x 15-20/arm Light Weight
2. Bent Over Reverse Dumbbell Fly x 20-25reps Light Weight

————————————————————————

3 SuperSets

• Strict Press w/ 4sec down 5-7reps
  Rest 30sec

• Both arms on DB Triceps Extansions 12-15reps
  Rest 2mins

————————————————————————

3 SuperSets

• Dumbbell Floor Press: 10-14reps

Rest 45sec

• Weighted Hanging Knee Tucks: 10-14rep

Rest 45sec

————————————————————————

AMRAP 12min

2-4-6-8-10.... (keep adding 2 reps per round)

Pike Leg Lift Over (R+L = 1)
DB Crush Grip Bicep Curls (22.5/15 kg)
Alternating DB Push Press (2sec down) (22.5/15 kg)
Alternating DB Snatch (22.5/15 kg)

ULKONA JOS HYVÄ KELI

For Time

800m bike / 600m run / 400m row
21 kb thrusters @20/16kg
21 push ups
21 burpees

Rest 1min

800m bike / 600m run / 400m row
15 kb thrusters
15 push ups
15 burpees

Rest 1min

800m bike / 600m run / 400m row
9 kb thrusters
9 push ups
9 burpees

MEDIUM+ WEEK 3/14

WARM UP kesto yht. n.20min
1-2 rounds:

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION

5 CROSS CHOPS + 5 GTOH with plate

3-5 LATERAL STEP UP

2 1-LEG INCWORM + PUSH UP + T-PLANK

--

2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P
2x3 HIT + 3 HIT with HIGH PULL + 3 HIGH PULL from Abv Kn + 3 PWR SN
2x M S SN Blw Chst + M S HIP SN + M S SN
2x3 PANDA PULL + 1 SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

SN PULL to PWR POS. + HIP SN PANDA PULL + HIP SN
1+2+1@up to 60% sn-% pal 2min

--

SN PULL to PWR POS. + SN Abv Kn
6[1+3]@71% pal 2min

---

CL PULL to PWR POS. + HIP CL PANDA PULL + HIP CL + SPLIT JERK
1+2+1+1@up to 60% j-% pal 2min

--

CL PANDA PULL + CL Abv Kn + SPLIT JERK
2[1+2+1]@71% pal 2min

---

DEAD BS (~90° - ~80°)
10x1@60% *rest for 30 sec between reps

--

SN SOTS PRESS + HIP SN HIGH PULL *on the toes
5[10+5]@RPE8 *2-3 reps reserve pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

15 1-LEG SEATED CALF RAISE, DB/KB
8 NORDIG HAMSTRING CURL *banded assisted
8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE