Kevennys viikko
Warm up
2 rounds
2:00 cardio (add speed during 2 min)
5+5 squat strech
5 push up to downdog
10 box step overs
5+5 single arm db thrusters
10 good mornings with db againts chest

then we start to test movements and find the right weights

Metcon
Workout
Every min for 30 minutes (5 rounds)
1) Rowing x 40sec @moderate pace
2) Wall walks x 2-3 reps
3) double kb hang squat cleans x 6-8 reps 2x16/24kg
4) Burpee Box Step overs x 6-8 reps @50/60cm
5) kb swings x 12-15 reps @moderate weight @16/24kg
6) rest minute

Midbody
3 sets
5+5 windmill
20-30 weighted russian twists
25+25m suitcase carrying db/kb off the body
walk straight line & stand straight.
rest 1-2 min

Cool down
30-45sek kevyt venytys per alue
pakarat
rintakehän avausliike kuminauhalla/kepillä
russian baby streching
latsit
forkut

3 Rounds:

5 Strict Pull Ups
10 Puhs Ups
15 Sit Ups
20 Calories Any Machine

A,
Daily max of :
Pause Power clean + Pause Split jerk
- keep a 2” pause at receiving pos. Of clean and in the dip of jerk
- build up with good form
- Do not increase weight if you missed any of the pauses!
- rest 2 mins btw heavy sets

B,
Partner Squat “DT”
8 rounds for time (4 each person)
12 Deadlift
9 Hang Squat Clean
6 push jerk
@60/43kg
Rx+70/47kg
One person complete a full round the switch!
Timecap : 15 mins

4 - 5 Supersets For Quality

10 Barbell Rollouts
100m Single Arm Farmers Carry
100m Single Arm Farmers Carry
40 sec reverse Plank

Rest 1 minute between sets

AMRAP 20

1 Power Clean
1 RMU ( BMU )
250m Bike
2 Power Cleans
2 RMU ( BMU )
250m Bike
3 Power Clean
3 RMU ( BMU )
250m Bike
....
Add 1 Rep Each Round

Barbell 92,5/65kg

• The first few rounds of this workout are goin to go by really fast. There is no need to rush here. The last thing we want to do is get trough the first 5 rounds at a blazing speed, then be staring at the rings on round 6, totally gassed. G out at a controlled speed.

• Use Bike recovery

• Chip away at the barbell reps in singles. Make the goal here to save the arms for the muscle ups and to control the heart rate.

• Chip away at the ring muscle- ups however you see fit. if this a good movement for you, aim to hold on for unbroken sets for as you can. If this movement isn't your jam, break them up early and just try to rest for as little time as possible between sets.

VOIMA 4/9

Back squat

every 2minx4
4 back squat

2 Rounds

90sec at each machine, with 90sec rest between lanes

Lane 1: Row-Echo-Ski
Lane 2: Bike-Ski-Row
Lane 3: Ski-Row-Echo

Every 2,5min Clean & Jerk 75-> 100%

MEDIUM HEAVY WEEK 6/8

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

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2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

3 HIP M ST CL *slowly & FS *3s pause sq pos.

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

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

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

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

3 CL + 3 PWR CL

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POWER SNATCH + HIP SNATCH + OHS + SNATCH DROP
3[2+2+2+2]@BB pal 1min

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SNATCH
3x3@BB, 3@up to 50%, 2x3@50%, 3x1@60%, 2x1@70%

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CLEAN + SPLIT JERK
3[2+2]@BB, 2+2@up to 50%, 2+2@50%, 1+1@60%, 3[1+1]@70% j-% pal 2min

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FRONT SQUAT *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full) - FIRST SQUAT

3@50%, 3@60%, 2×3@70% pal 2min

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WL BENINGERS week 1/4

DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side, behind neck
3[3+3]@BB pal 2min

--

DIP & DRIVE + PUSH PRESS
3[1+3]@BB pal 2min

--

STEPPING SPLIT JERK *both side
3[3+3]@BB pal 2min

--

SPLIT JERK
5x2@BB pal 2min

--

BACK SQUAT
2x6@~50% bw-% (bw 100% = 1 RM BACK SQUAT)

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ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG RDL w/ PELVIC ROTATION, DB kuorma ristikkäinen käsi, tuo kuormaa tukijalan ulkosyrjälle

8 BENT OVER EXTERNAL SHOULDER ROTATION & 8+8 BENT OVER ROW, DB kulmasoutu heti perään, tuki etumaisen jalan reidestä

8+8 SIDE SQUAT, BB/+WEIGHT

For time:
15 strict pull-ups
19/27 calorie ergo
12 strict pull-ups
15/21 calorie ergo
9 strict pull-ups
10/15 calorie ergo

Scaled WOD
For time:
15 banded pull-ups/low bar pull ups
15/21 calorie ergo
12 banded pull-ups/low bar pull ups
10/15 calorie ergo
9 banded pull-ups/low bar pull ups
7/10 calorie ergo