LÄMMITTELY

10:00-12:00 minuuttia
:45s Vapaavalintainen ergometri
5 Muscle cleans
5 Etukyykkyä
5 Tall cleans
5 Pystypunnerrusta
5 Vauhtipunnerrusta

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TYÖSARJAT
RINNALLEVETO & TYÖNTÖ,
5 x (Raakarive + 3 Vauhtipunnerrusta) @ 68% (Työnnön maksimista)
*Nosta 2:00 minuutin välein”

TEMPAUS,
10 x (Raakatempaus +2 Valakyykkyä) @ 68% (Tempauksen maksimista)
Lepää 1:00 minuutti sarjojen välillä

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BONUS

HUOM! Bonus -osio tehdään ohjatun tunnin jälkeen omatoimisesti ja on nimensä mukaisesti bonusta eli extraa. Voit halutessasi jättää bonukset väliin, tehdä osan niistä tai tehdä ne muuna päivänä.

Korkeat box hypyt 2-3 toiston sarjoissa,
yhteensä 12-14

Pystypunnerrus levytangolla,
3 x 5 @ RPE 8-9

1-Käden kulmasoutu,
3 x 15/15 (raskas)

6-Way meadow raise,
3-4 x 6-8 (keskiraskas)

Keskivartalo:

3 Kierrosta
10 Tiukkaa polven nostoa
20 Landmine kiertoa (keskiraskas)
:20s / :20s Coepenhagen hold

DELOAD WEEK

Team outdoor workout (in teams of three)

AMRAP 30min
A) 400m easy jog
B) AMRAP
6 KB swing 24/16 + 6 goblet squat + 6 sit-up
C) Rest

A --> B --> C -->...

AHAP (As Heavy As Possible) Hang Squat Clean 3-3-3-3-3

30-20-10
Renegade Rows total @22,5/15kg
12-9-6
Devil's Press
200m Run after each round

Pick weight that you can go unbroken.
Rx+: 27.5kg/+ 10m Handstand Walk for Run
TIME CAP = 10:00

Extra:
Band Face Pull-aparts: 100 Reps

Rest day - what did you do?

Warm Up
3 rounds
1 min cardio
15 band pull aparts
10 box step overs
5 strict knee raises with 2 sec pause at top
then get ready for workout

Metcon
Emom 15
1) Cardio Machine x 45 sec
2) weighted box step overs x 6-8 reps
3) Cardio Machine x 45 sec
4) single arm devils press x 6-8 reps
5) rest minute

rest 2 minutes

Emom 15
1) Cardio Machine x 45 sec
2) ring push ups / double db bench press x 12-15 reps
3) Cardio Machine x 45 sec
4) Hardened ring rows x 12-15 reps
5) rest minute

2-3sets:

30m D-ball carry
20 GHD hip extension
10+10 Db row

Back Squat

8-8-8-6-6-6

Go Every 3:00

• 85%
• 2min Rest

Warm Up
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Weightlifting
3 rounds of
3x2 tng power snatch @60-65% of 1rm power snatch, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

3 rounds of
3x2 tng power clean&jerks @60-65% of 1rm power clean&jerk, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

Example for 1 set:
2 Power Snatch @60-65%
10 sec rest
2 Power Snatch @60-65%
10 sec rest
2 Power Snatch @60-65%
rest 2-2.5 min

Repeat for 2 more rounds.
then same thing with power clean&push jerks

Warm Up
:30 easy row -> :30 mod row
:30 easy row -> :30 mod/fast row
then same thing with ski erg!

WOD
3 sets
16/20 calories of row (mod/fast)
rest 1 min
12/15 calories of row (fast)
rest 1 min
9/12 calories of row (sprint)
rest 1 min
16/20 calories of ski (mod/fast)
rest 1 min
12/15 calories of ski (fast)
rest 1 min
9/12 calories of ski (sprint)
rest 1 min

If you are doing this with partner it dont matter if you start with ski and do row after.
3 week progression, you should be able to find your paces on this workout and keep them
on the next weeks, even the calories go higher!