10 RFT:

10 m Handstand Walk ( 5m Unbroken )

TC 10 min

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child Pose
1:00 Squat Hold

3x15 Banded Pull Aparts
3x15 Glute Bridges
3x15 Hollow Rocks

5:00 Easy Cardio

5x 6min ON/3min OFF

A) Run 400m
+
AMRAP of
30m Farmers Carry
20 Bag Swings
10 Bag Squats

B) Row 500/400m
+
AMRAP of
6 Pullups
9 Pushups
12 Overhead Walking Lunges 22,5/15kg

C) Run 400m
+
AMRAP of
30 Ground to Overhead 20/15kg plate
20 Situps
10 Burpee jump to Plate

D) 35/28 Cal Bike
+
AMRAP of
6 Handstand Pushups
9 Box Jumps
12 Wall Balls

E) Run 400m
+
AMRAP of
6 Ring Dips
9 Toes-to-bar
12 Pistols

3 rounds
Run 200 Meters
20 Air Squats
10 Push-ups

Rest 1:00

2-3 rounds
Run 200 Meters
10 Back Squats @ 40% of max
5 Pike Push-up

• Goal: Sustainable, easily repeatable efforts each round.
• Rx+: Alt. Pistols for Air Squats, Strict HSPU

Triset x 3 work sets

Single Arm Shrimp Squat x 6-8 each.
Rest 60s
Landmine Rotation x 8 each.
Rest 60s.
Bent Over Supinated Grip Shoulder Fly x 12
Rest 60s.

• Improve on last week!

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rock

5 Min ergo / Run

A) Tall snatch & Tall jerk practice

B) Snatch & Jerk EMOM

EMOM 16:
1-4: 2 x Tall snatch
5-8: 2 x Tall jerk
9-12: 2 x Snatches
13-16: 2 x Jerks

C) Core:

5x
1:00 min landmine twist
1:00 min rest

MEDIUM WEEK 2/14

WARM UP kesto yht. n.20min
1-2 rounds:

4 LUNGE THORACIC ROTATION with back leg taps both side

5 FROG POSE with OPEN CHEST + 5 TABLE with THORACIC ROTATION

3-5 STEP DOWN

5 TOP SIDE HALF MOON + 5 GOOD MORNING SQUAT PRESS with plate

--

2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS + GM S SN DROP
2x1 HIGH PULL + 3 SN *clean & no hook grip
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
8@up to 74%, 4x8@drop -10% pal 2min

--

BENT OVER ROW
3x9@RPE8 *2-3 reps reserve pal 2min

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way down from the standing to squat bottom (dip/80°-90°/full)
4-5x6@76-79% pal 2min

--

RDL cl grip
3-4x6-8@71-76% j-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

10-15 BENCH DIP, BW/+WEIGHT
20 SIDE BENDS, BB
8+8 OH LUNGE with HIP RAISE, DB/PLATE

bicep curls/KBS
20 kg/24 kg
50/40/30/20/10
10/20/30/40/50

In teams of 2

AMRAP 17
500m row
30 up&down
30 goblet squat @20/16kg

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Toistot puoliksi kaverin kanssa