LAJI 2:
LAJI 2
2 - Part A
With a running timer (starting from 0:00)
Part A:
Min 00-10
5 rounds for time:
5 Ground to Overhead
10 Bar Facing Burpees

M/N 35-39, 40-44: Ground to Overhead 42,5/30 kg
M/N 45-49, 50-54:Ground to Overhead 35/25 kg
M/N 55-59, 60+: Ground to Overhead 30/20 kg N: säären puolesta välistä (low hang), mikäli käytössä ei ole 10 kg tankoa

AMRAP 4

27/21 Calorie Bike
27 Burpees
27 Pull Ups

Rest 4 minutes

AMRAP 4

21/15 Calorie Bike Erg
21 Burpees
21 Toes To Bar

Rest 4 minutes

AMRAP 4

15/12 Calorie Bike Erg
15 Burpees
15 CTB

• Sprint the bike for the first 5-10s. each interval. This gets the bike ramped up without impacting the rest of your workout. After that, settle into a harder effort pace, but leave enough in the take to be able to transition smoothly into the burpees that follow.

• Find a steady pace on the burpees that you´ll never need to stop or slow down. Practice having different gears here, so that you can switch your pace instead of needing to stop.

• On the gymnastics movements, there is no right or wrong here. However you choose to break things up, try to minimize your rest between sets by giving yourself a 5 second count down, each time you break.

Superset x 3 sets

5/arm x Alternating Single Arm KB Clean
Rest 1:00
10/side x Half Kneeling Band Pallof Press
Rest 1:00

*Go heavy on the KB clean if technique allows!
- Improve or match last week!

2-3 rounds

40-60s plank hold
20-30s side planks

rest as needed between rounds

For time:
30/24cal Row
6 Wall Walks
20 Box Jump Overs 60/50cm
3 Rope Climbs 4m / 12 Pull-ups
30 Alt. DB Snatches 20/15kg
3 Rope Climbs 4m / 12 Pull-ups
20 Box Jump Overs 60/50cm
6 Wall Walks
30/24cal Row

Warm Up
2 rounds
2:00 row or air bike
25 plate hops
10 gtoh + halo with plate
5+5 squat strech
5 inch worm with push ups
then with DB
5+5 power clean
5+5 front squat
5+5 push press
5+5 thrusters
5+5 ohs / wall squats x 10 reps
eli koko lämmittely myös käsipaino liikkeet x 2 kierrosta. Kierros alkaa laitteelta ja päättyy 5+5 ohs.

METCON
For time
20 Thrusters
20 Power Cleans
20 OHS
20 STOH
20 Front Squat
Perform 30-50 Double unders bwn barbell movements and also Start with double under!. Barbell movements must be completed in 2-4 sets.

Time target sub 15 minutes.
Choose weight from below : 50/35kg , 42.5/30kg .

STRENGHT
Pause 5 seconds at bottom Front Squat 5x1 reps
Move up in weight each set. Try to finish last set with 80-85% of 1rm front squat.
rest 2 min bwn sets. Päästä pikkusen ilmaa ulos ala-asennossa ja ota takaisin sisään ennen ylös tuloa. Tiukka paketti kokoajan.

Accessory Work
2-3 rounds
20-30 weighted cossack squats @5-10kg (goblet hold)
30-40 weighted russian twists
15-20 knee tuck ups
rest 1 min

Cool down
1 min cobra to downdog pose
10+10 thread the needle
5 cat cow exercise strech
5 russian baby strech

Etuheilautus 3x20
-täysi liikerata

Maastaveto 2x3x70%, 5x75%, 2x2x80%, 4x85%

Maastaveto 5x8x40-50%
-päinvastainen tekniikka

Ojentajat kumpparilla 3x20
SitUps 3x20
Pystypunnerrus 3x20
-nämä liikkeet ”kuntopiirinä”

2-3 rounds:

20-30s active hang
20-30s hs hold
20-30s side planks

Basic Endurance 48 min

6 Minutes Any Machine

A)
12 Box Step ups
12 One Legged V-Ups

B)
12 Hanging Knee Raise
12 Kettlebell Swing

Warm Up
3 rounds with machines, first round 1 min easy, second 45s mod , third 30sec mod/fasrt
Row, Ski, Air Bike
then some overall streching and some activation things with bands if feeling like it!

Metcon
Row, Ski, Air Bike, Row, Ski and Air Bike (total 6 times through this)
16/20 calories (fast)
rest 1 min
12/15 calories (faster)
rest 1 min
9/12 calories (fastest)
rest 1 min

Gymnastic Capacity
Every 30s for 6 minutes (12 sets)
Perform 3-6 toes to bars

Every 30s for 6 minutes (12 sets)
Perform 3-5 c2b or pull ups

Every 30s for 6 minutes (12 sets)
Perform 3-5 shspu/khspu (aloita tämä niin et ekat 6 sets tiukkoja ja sit 6 settiä kippaamalla)

Jätä kaikissa toistovaraa seuraaville viikoille, yritä sarja putkeen, max kahdessa osassa. TAVOITE ENEMMÄN VOLYYMIA KASAAN KUIN VIIKKO SIT. ESIM JOS TEIT 6X10 TTB NIIN
tänään 12x5 toistoa on sama määrä joten yritä tee esim ekat 6 kierrosta 6 toistoa/tavoittele kaikilla erillä se 6 toistoa.