Voima
E3MOM, 3 rounds
single arm DB shoulder press 10+10

WOD
PariWOD you go, i go
20min amrap
50 cal ergo
50 push press
50 sit ups
50 box step up

Warm Up  
4x45s on/15s off cardio work (very easy / easy) 
then  
mobility of your choise 
 
WOD 
Part 1  
3 rounds  
30s easy/20s mod/10s fast cardio (rowing) 
8+8 bulgarian split squat or box step ups@ light weight @10/15kg db on shoulder 
8+8 single arm db bench press / shoulder press @10-15/17.5-22.5kg 
10-20 bicycle crunch + 10-20 sec hollow rocks + 10-20 heel over db 
 
Part 2  
3 rounds  
30s easy/20s mod/10s fast cardio (ski or run) 
8+8 single leg Romanian deadlift or suitcase deadlift @10-15kg  
8+8 single arm db/kb row or upright row @16-24kg 
25+25m suitcase carrying or 50m farmers walk @24kg / kg’s 
 
Part 3  
3 rounds  
30s easy/20s mod/10s fast (air bike) 
6+6 windmill 5-10kg R/L or 12+12 side plank hip touches R/L 
12-16 weighted cossack squats or curtsy lunges @5-10kg plate 
4 jefferson curls @light weight kettlebell, boxin päällä, slow pace. 

Push press 5-5-3-3-3-1-1-1-1-1 reps

6x 4min ON/2min OFF

A) 500m Row
20 Wall Balls
+
Max Cal in the remaining time

B) 500m SkiErg
20 DB Hang Clean & Jerk
+
Max Cal in the remaining time

C) 1000m BikeErg
20 Box Jumps
+
Max Cal Echo Bike in the remaining time

4 sets
4 x 2 min amrap
A) 250/200m row + max rep push ups
B) 8 Shuttle Runs + Max rep Pull ups Or RIng Rows
*1 min rest btw sets
*alternate A&B

MODERATE WEEK 5/15

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WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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3 ALTERNATING COSSACK SQUAT with KNEE TAPS kasakkakyykyn pohjassa istahda lattialle ja kierrä koukkujalan polvi lattiaan (aitajuoksija-asento), palauta ja toista toiselle puolen TAI
3 HAND SUPPORT SIDE SQUAT & 90/90 HIP SWITCH

2-3 PULL UPS / JUMP PULL UPS with 3sec slow down *bench grip

5 HAND RELEASE TRICEPS PUSH UPS haasta - yhden jalan tuella tai helpota, ei käsien vapautusta - seinää/boxia vasten

3 MODIFIELD TEASER laskeudu kyljen varassa alas raajat suorana josta ponnista teaseriin joko jalat suorana tai koukussa, toista toiselle puolen / HALF TEASER kyljeltään kyynärnojasta jalkojen nosto ylempi käsi koskettaa nilkkoja

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2x 5 1-ARM FRONT RACK ELBOW ROTATION +
5 1-LEG RDL +
5 GOOD MORNING OH on the toes

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 SN DROP + 3 HEAVING SN BALANCE
2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH BALANCE + OHS tai
SNATCH PUSH PRESS + OHS
5[3+3]@70% sn-% pal 2min

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SNATCH
5x2@80% pal 2min

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CLEAN + SPLIT JERK
3[1+1]@75-80% pal 2min

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SNATCH LIFT OFF + SNATCH PULL to HIP + SNATCH PULL
4-5[2+3+1]@68% pal 2min

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EXTRA Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

8 BENCH DIP, BW/+WEIGHT
10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
6 SEAL ROW BENCH *sn-grip

Part A
25/20 Cal Row (Same time)
21 Synchro Box Jump Overs
60 Stoh @52.5/30 (Split)
21 Synchro Box Jump Overs
25/20 Cal Row (Same Time)

Rest 3 min

Part B
25 Synchro Bar Facing Burpees
21 Synchro High Box Overs (Anyhow)
60 Pull Up (Split)
21 Synchro High Box Overs (anyhow)
25 Synchro Bar Facing Burpees

*Timecap 26 Min (Including rest)

A1) Split jerk 3x50%, 3x60%, 2x3x70%, 6x1x80%

Deadlift 4 RM, then 3x4 @ 90%