Warm Up
Rowing
3x40s easy / 20s moderate / 10s fast / 20s rest bwn with cardio machine
then
50-100 single unders
then
Band Pull Aparts from dif positions
Banded Hip Activation

WOD
3-4 sets
30-50 double unders (max 1 min)
10-15 ghd sit ups
10-15 c2b pull ups or normal kipping pull ups
target is about 2-2.5 min per set. rest 2-3 min bwn sets.

Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 45sec x 7 sets
2 hang power snatch + 3 squat snatches @60-70% of 1rm

Every 2 min for 6 minutes ( 3sets)
Snatch Pulls x 3 reps @80,85,90% of 1rm

Focus on snatch pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

Accessory Work
3 rounds
10+10 landmine twist @5/10kg extra weight on barbell
10+10 half kneeling press
20 deadbugs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min self hug strech
2 min deep squat hold, move weight ankle to ankle every 10s.

30 sets for distance:
:20 ergo
:10 rest

5 rounds;
60s Cal Row
60s Lateral Box Step-overs (no weight)
60s Cal Bike/Ski/Shuttle Run
60s USA Swings @24/16kg
60s Rest

Goal: Consistent 60s efforts at each station without stopping.

Extra:
3 rounds triset!
Single Leg RDL + Reverse Lunge x 6 each. Rest 30s
DB Plank Pull Through x 10 each. Rest 30s
Tibia Raise x 20. Rest 60s

Warm-up:

3x
15/12 Echo bike
20 Cossack squats
10+10 Half kneeling 1-arm shoulder press
8+8 Dumbbell snatches
:30 Plank hold

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Shoulder press,
4 x 8 @ 90% (of last week 8rm)

Push press,
2 x 10 @ 58%
2 x 8 @ 64%

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Metcon (time)

3 Rounds for time:
20/15 Calories echo bike
20 Dumbbell squat snatches, alternating arms. 22,5/15kg

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Bonus:
5 x 15 Banded pull-ups
4 x 12 Seated dumbbell shoulder press
3 x 10 Reverse hyper

Core:
3x
1:00 min plank
30m Sandbag bearhug carry

Warm Up
2 rounds
2 min bike / air bike
5+5 squat strech
10 scapula rolls on pull up bar
5 tempo wall squat
5 barbell row + 5 barbell press + 5 barbell back squat
1 min plank hold

then start to climb for squat weight

Strenght
Back Squat 6x3 @70-75% , go every 2-2.5 min.

4 sets
Shoulder Press x 5 reps, start @60% and build to heavy 5 rep set.
rest 1 min
Weighted Pull Ups x 5 reps, start @30% and build to heavy 5 rep set.
rest 2-3 min

then

1 time max reps press @80-85% of heaviest 5
rest 1 min
1 time max reps weighted pull ups @50-68% of heaviest 5

Accessory Work
2 rounds
12-15 tempo goblet spanish squats @12-16/16-24kg
12-15 double db romanian deadlifts
24-30 hollow rocks
rest 2 min

2 rounds
12-15 tricep push ups
12-15 barbell curls
10+10 kick backs with 1 light dumbbell
rest 2 min

Assariliikkeissä toistovaraa pitää jäädä 2-4 toistoa.

Cool down
2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully

LÄMMITTELY
Kiertoharjoittelu - yläselän aktivointi/lavan liike
90s./liike
1. Lapapunnerrus
2. Käden vienti taakse konttausasennossa 45s./puoli
3. Lapaveto ylhäältä 45s./puoli
4. Käden loitonnus sivulle 45s./puoli
5. Uimarivedot päinmakuulla
6. Konttaus asennossa alivienti ja avaus kohti kattoa 45s./puoli
7. Soutulaite

VOIMA - LEUANVETO
3 x 15

AMRAP 10
20 Air squat
10 Boksin/korokkeen ylitys
10 Lantionnosto/pöytänosto
10 Linkkuveitsi

accumulate 50 ghd sit ups

For time:
20-18-16-14-12-10-8-6-4-2cal Row
1-2-3-4-5-6-7-8-9-10 T2B
TC 14min

Partner WOD
AMRAP 30:
run/jog 6x 150m
6 rope climbs
* -you go, i go*

30 cal ski erg
then
2 rounds

10-15 each side Seated Shoulder External Rotation
10-15 Seated Band Face Pull
10-15 9090 Overhead Raise
10 - 15 Single Arm Banded Lateral Raise

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EMOM 6 min
feet together shoulder press
3 reps, leave 3 in the tank at every set