For time:
35/50 cal. ergo
1:00 L-sit hold
50 wall-ball shots

Scaled WOD
For time:
21/30 cal. ergo
1:00 plank hold
50 wall-ball shots

Warmup 200m Easy Swim

Main Swim:

4 x 300m Swim

Rest 4:00 between

Cool Down 200m Easy Swim

MEDIUM WEEK 7/8

WARM UP kesto yht. n.15min

10 OH LUNGE with LEG RAISE, plate

5 NORMAL GRIP PULL UP with banded, myötäote

8-12 PLATE OH SIT UP

20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä kokoliikkeen ajan peppu irti lattiasta 5cm

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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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HIP CL HIGH PULL + HIP CLEAN + PWR JERK + SQUAT JERK *same speed pull and clean, high pull full foot
1+1+2+2@up to 45% jerk-% pal 1min

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SNACTH
3x3@BB, 4x3@up to 40% sn-% pal 2min

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CLEAN + SPLIT JERK
3[2+2]@BB, 4[2+2]@up to 40% j-% pal 2min

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BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@90% pal 2min

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WL BENINGERS week 2/4

CLEAN PULL to POWER POSITION
3x5@up to 70% bw-% pal 2min *(bw 70% = 1 RM CLEAN & SPLIT JERK)

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CLEAN PULL to POWER POSITION + CLEAN (high) PULL above knee *full foot, same speed
4[1+3]@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN above knee + PUSH PRESS
4-5[1+2+1]@RPE8 *2 quality reps reverse pal 2min

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FRONT SQUAT
3x5@~50% bw-% pal 2min *(bw 80% = 1RM FRONT SQUAT)

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ACCESSORIES 3 rounds (OpenGym alueella)

8+8 STANDING HIP FLEXOR RAISE, KB

15-20 SEATED HIGH ROW, BANDED

5@81-97% bs-% SUMO DL, BB

Maastaveto 2x2x85%

Kulmasoutu 5x10 (noin 25-30%)

Stoppiveto 3x5x40%

Russian twist 3x20 (10/puoli)

-tee kaksi vikaa liikettä vuorotellen-

Snatch High Pull + High Hang Squat Snatch + Snatch Drop @ Light weight ( Barbell moves all-time)

5 x ( 1+1+1 )

Snatch Deadlift + Power Snatch

1 + 1 x 60% - 1 + 1 x 95% ( OF Power Snatch )

5 x 3 High Box Jumps

EMOM 12

Minute 1 : 5 + 5 Dumbbell Row
Minute 2 : 40 sec. Jump Rope
Minute 3 : 10 - 15 Push Ups

Warm Up
2 rounds
2:00 cardio machine (add speed during 2 min)
6 lunge elbow to floor strech
3 dynamic squat strech
6+6 suitcase deadlifts
6 scap pull ups + 6 ring row

then start to test movements and find the right weights

Workout
Every min for 20 minutes (5 rounds)
1) Double DB Bench Press x 10-12 reps
2) double kb deadlifts x 10-12 reps 2x24&32kg
3) Strict Chin Ups x 6-8 reps
4) V-Ups x 10-12 reps

Accessory Work
3 sets
2-3 rope climbs
20 deadbugs
:30 Side Plank R/L
rest 1 min

Cool down
2-3 min light cardio
1+1 min quad strech
10-15 banded pass throughs
30s tricep strech

EMOM until failure
1 Ski
2 Row
3 Bike
4 Rest

Start at 10 cal/minute and go to 20 cal/minute. If you make it to 20, WOD is over.

Result is total calories done.

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch

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7x every 1:30
3 pos snatch
@ 85-95%
- High hang -> top of the knee -> floor
- tng
- can built trough out, but start with 85%
- sent minna a video of 1 set

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