Teams of 3:

One person working at the time.

”Cardio Crew”
AMRAP 10:
30 cal row
45 burpees over rower
60 KBS 24/16

”Quadz”
AMRAP 10:
30 cal bike
45 wall balls
60 steps KB walking lunges

”Upperbody pump”
AMRAP 10”
30 cal ski
45 push ups
60 single arm DB push press

1 min rest between AMRAP’s
Score is total reps completed.

• 3 Round of:
BB Clean & Jerk (60/40Kg) 10 reps
Bar Facing Burpees 20 reps
Row 500 m

-Eka viikko tästä blokista eli käydään liikkeet tarkemmin läpi ja haetaan paino jota käytetään jatkossa. Toistot pysyvät samana joka viikko mutta tulee yksi kierros lisää.

Mennään ´deload viikolla 2 kierrosta joka liikettä

Alakroppa
Lunge (10 toistoa/puoli)
rest 30 sec
hip thrust 10 reps
rest 30 sec
Banded pull through 20 reps
rest 90 sec

Yläkroppa
Single arm row 10/ puoli
rest 30 sec
Strict press with barbell 10 reps
rest 30 sec
Triceps with band 10 reps
rest 30 sec
Band pull apart 20 reps
rest 90 sec

Loppuun core:

Abmat sit up 2x15-20 reps

Warm up
Active Samson 
Walkouts 
Active Spidermans 
Down Dog with Foot Pedals 
Air Squats 
Knuckle Drags 
Active Dive-bombers 
Straight Leg Sit-ups

"Dumbbell warm up"

(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(12:00-15:00)
Chest stretch-:30 sec per
Child's pose-1:00 min

Skills/Teach(15:00-35:00)
Toe to bar
Start in shoulders
Tension

Movement subs:
Reduce Repetitions 
Toes as High as Possible 
Knees to Chest 
GHD Sit-ups 
Sit-ups

Prep:
10 Scap Pull-ups 
5 Kip Swings 
5 Knees to Chest 
5 Toes to Bar

Dumbbell reverse lunge
Chest up
Step back

Prep:
Establish Lunge Position 
4 Bodyweight Reverse Lunges 
4 Dumbbell Reverse Lunges (lighter dumbbells)

Dumbbell clean and jerk
Narrow stance
Meet the bells(no slam on shoulders)

Prep:
Performed with lighter dumbbells 
3 Hang Power Cleans 
3 Strict Press

3 Power Cleans 
3 Push Press

3 Clean and Jerks

Grab workout weight

Run through(35:00-40:00)
1rd
5 Toes to Bar 
5 Dumbbell Reverse Lunges 
5 Dumbbell Clean and Jerks

Metcon(20)
"Dumb Down"
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35) 
9 Dumbbell Clean and Jerks (50/35)

Opt(12)
3x6 db curl w/press
3x6 bent over row
800m run
Tabata airdyne/row

Finisher
30 big arm circles front and back
1:00 min s/a para per
15 side plank punch thru per
15 slow kneeling crunch full r.o.m
1 min quad stretch per

Speed back squat 6x3

Back squat

3x5@70%
2x5@75%

EMOM 5

2 x squat snatch @ 70-75%

EMOM 5

3 x Power snatch + hang squat snatch@60-70%

A.)
Ring MU
4 sets
3/2 reps
-tän pitää olla helppo vaihtoehto jokaiselle eli valitse toistomäärä joka on sopiva

B.) Front rack lunge
3 x 10 reps (5/5) with barbell
-3 second control down
-ei tolppia, otetaan cleanilla ylös
-lepo 2 min sarjojen välissä

C.) EMOM 10

Alternating movements:
5 tng squat cleans ~50 % of 1 RM
40 DU (Unbroken)

3x12min AMRAP (4min Rest)

A) ”I Go, You Go”
15/10 Cal. Row
6 Burpee over Rower

B) 12 KB Swings
12 Goblet Squats
12 Box Jumps
12 Pushups

C) 10-20-30-40-....
Wall Balls
Situps
Pullups