In Pair

5K Row
5K SkiErg
+
Max Cal Bike in the rest of the 40minutes

EMOM 40:
1: 12/10cal AB / 15/12cal Row
2: 8 Pull-ups + 10 Push-ups
3: 12/10cal AB / 15/12cal Row
4: 8 alt. DB Hang Snatches 22,5/15kg + 8 Burpees Over DB
5: Rest

• Alt. AB and Row each round

Sunnuntaina peruskestävyyttä

2 min work, 1 min rest with pair for AMRAP

Station 1 Tire Flip with pair
1 min rest
Station 2 WALL BALL 7/10 kg
1 min rest
Station 3 DB Snatch 10/15 kg
1 min rest
Station 4 Linkkari
1 min rest
Station 5 Push Up
1 min rest

Liikkeet 1 henkilö kerrallaan, poislukien Renkaan pyöritys kahdelleen <3

AMRAP 10

5 Deadlift 80/60kg
10 Wallball Shots
15 Air Squats

Warm up
3 rounds
1 min bike erg
12 walking lunges (tee vähän venytyksiä/kiertoja siellä täällä)
8 banded pass through + 8 band pull aparts with pause
4 inch worm + push ups

Strenght/Condtitioning
3 sets (go new set every 4 min)
850/1000m bike erg
10 double db bench press (rx or rx+ db's)

Metcon
3 sets (go new set every 8 minute)
5/6 burpee pull ups
10/12m single arm db oh lunge walk R @rx db
16/20 calories air bike (moderate pace)
10/12m single arm db oh lunge walk L @rx db
5/6 burpee pull ups
time target per set around 4-5 min.
masters 45+ 5 burpee pull ups and 10m lunges.
tarkoitus tässä on mennä sellaista 80% efforttia, eli syke ylhäällä mutta ota taukoja liikkeiden
välissä 10-20 sekuntia ennen kuin aloitat.

Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then 2 rounds
2 min cardio machine
10+10 single leg RDL
20 cossack squats
:30 Wall Walk Hold (half way)
10 wall squats
5 sharp box jumps

Tähän katso jokin sopiva painonnosto treeni, mutta käytä fokus enemmän tekniikkaan
kuin isoihin painoihin. Varmasti löytyy jokin sopiva setti siihen itsellesi.
Treenaa molempia liikkeitä/osa harjoitteita n.30 min ajan.

Accessory Work
2-3x12-15 banded standing trunk twist R/L
2-3x12-15 banded donkey kicks R/L
2-3x12-15 side plank hip touches

6@up to RPE9 *could do 1-2 more reps, then DROP SETS 3x6@-10%
*target load of max ~74%, rest btw sets 3-4min

Warm Up (12-15min)
5x40s easy/20s mod/10s fast, rest 20s bwn sets
then some overall mobility and start metcon

Metcon (20 min)
3 min on / 3 min off
1.5 min on / 1.5 min off
2 min on / 2 min off
2x1 min on / 1 min off
air bike, bike erg, run, ski or rowing
start with moderate pace and keep 1-1.5 min rounds fast pace, that 2 min round is mod/fast pace.

Accessory Work
3-4 sets
8-12 weighted farmers hold walk lunges
8-12 hardened ring row
16-24 weighted russian twits + 8-12 tuck ups
rest 2 min bwn sets

Wu×2
Shoulder shrug ×10/10
Arm sircles ×10/10
Elbow circles ×10/10
Wrist circles ×10/10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Step ups ×5+5
Drop squat ×10

A.1) Tall clean
5×3

B.1) Front squat to jerk
5×2

C.) Power clean & jerk
1.) Build up to a heavy set of 2+1
2.) Then do 3×2+1 with 90% of that heavy set

D.1) Clean pull from floor to knee w/3.sec pause
5×4 @100-110% of clean

E.1) low hang clean pull
From contact point to just above the floor
4×8