Warm up
2 rounds
2:00 cardio (increase pace each round)
10 reverse lunge + trunk twist
7+7 single leg RDL
7 tempo goblet squats
10 ring row
:40 Plank Hold

Strenght
Front Squat Training 4x4 reps, building to moderate heavy 4 rep set, RIR 3-4 reps
Perform 4-6 Strict Chin Ups or Strict c2b chin ups right after
rest 1.5-2.5 min bwn

Metcon
3-4 rounds, alt time full round with partner or rest 1:1 bwn
Rowing 15/12 calories
wall ball shots 12-15 reps
V-Ups x 12-15 reps

Easy pace cardio
21 min easy pace bike or run
perform every 3 min 1+1 kb tgu at moderate weight (target sub 1 min)

Cool down
1+1 min lonkankoukistajat venytys
1 min russian baby strech
1+1 min banded lat strech

Bird Dog Row: 3 x 6-8 each. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bent Over Supinated Grip Shoulder Fly
3 x 10-12. Rest 60s.

🦉🐡🦤🐠🦢🦈
Meiko, parkkipaikalta aloitetaan 11:00

5 RFT:

400/300m Row
2 Rope Climb
10 Power Snatch 42,5/30kg

TC 20

• Row at pace that will allow you to push the other 2 movements.
• Focus on strong foot clamps and getting up the rope in as little pulls as possible.
• See if you can hold on bar for 1-2 sets each round.
• fast transitions!

3 rounds for quality
5 strict T2B
5 strict ring dips with support on top
10 s L-sit
15 s hand stand
3 dragon flags

Every 8min for 3 rounds
50/40 cal row
24 reverse DB front rack lunges 22.5/15
18 wall ball 20/14

Result is each rounds time added together (i.e. 4:50 + 5:00 + 5:10 = 15)

LIGHT WEEK 8/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

3-5 LATERAL STEP UP / PISTOL SQUAT

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2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
2x M S SN Blw Chst + M S HIP SN + M S SN
2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN Abv Kn
6x1@81% pal 2min

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CL PANDA PULL + CL + SPLIT JERK
1+2+2@up to 65% j-% pal 2min

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DEAD BS (~90° - ~80°)
4x1@65% *rest for 60 sec between reps

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

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ACCESSORIES 3 rounds (OpenGym alue)

8 SUMO DL, BB
MAX REPS NARROW GRIP CHIN UP, vastaote
5 1-LEG PWR CL Abv Kn, BB

1) wall climbs 3x3
2) Clean and jerk 5x(3+5)x65%

Sots press
4x5 @tuntuman mukaan haastava

Windshield wipers
3x 7+7