For time:
24-20-16-12 reps
Calories of Air bike
Air Squats
rest 5 min
24-20-16-12 reps
Calories of Air bike
Wall ball shots @14/20lbs
- Score is total time of "sets", NOT including rest time.
- Ladies calories for bike 20/16/12/8
- time target = 7-8 mins on each part. cap 10 min.

2-3 Rounds:
1min Ski
10 Lying banded pass overs
5-10 Face pull with 3sec hold
8 Push up
6/6 One arm ring row with 2sec hold

Every min for 21 minutes (7 rounds)
min 1 - double unders x 30-50 reps (cap yourself at 40s)
min 2 - Strict HSPU / BOX HSPU x 6-12 reps
min 3 - Kipping Toes to bars or GHD Sit ups x 8-15 reps

On double unders focus on relaxing your shoulders/hands and breathing during doing work.
We want to work pure gymnastic pressing strenght on hspu, so keep body tight and full extensions on finishing point.
On toes to bars try to be "tight" on right time, meaning once you have to kip and use your abs/hip flexors/upperback muscles do it, once is time to "relax" a bit do it. Remember to breath during movement and let it "Swing"

Part A

5 rounds

2 strict press + eccentric
or
3 push press + eccentric

Part B

Single arm complex

10 minute AMRAP

1-2-3-1-2-3-1-2-3...

SIngle arm swing+ clean + reverse lunge right
Single arm swing + clean + reverse lunge left

Part C

3 rounds

Max effort single leg kb/db rack hold (upto 1 min per leg)
30 seconds rest

Power lifting (week 1/4)

Pääliikkeet:
Sumo deadlift 4x4(3 MIN TAUKO SARJOJEN VÄLISSÄ)
Bench press 5x6 (2 min tauko sarjojen välissä)

Apuliikkeet:
Barbell row (=kulmasoutu lattiasta) 3x6 (1 min tauot sarjojen välissä)
Vinopenkki käsipainoilla 3x6 (1 min tauot sarjojen välissä)

*Voimanostoon perustuva tunti. Neljän viikon progressio.

10 min AMRAP
2-4-6-8-10..
Devils Presses @10-15kg's/17.5-22.5kg's
Perform 10 box jump overs after each set of devils presses @50/60cm.

target : 80+ reps
so meaning complete those 2-4-6-8-10 reps of devils presses and 5x
10 box jump overs .

WOD
5-10-15-20
TTB
40-30-20-10
Wallballs 20/14

12:00 time cap

2:00 easy bike or row
10 passthroughs
10 PVC OHS

Snatch grip warm up

Snatch complex
10:00 clock
Find a heavy
Snatch + snatch balance + OHS

Then find 80% of that weight and perform 1 rep of each EMOM x 5

A) Front Squat
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 6 x 4 at the same weight, focusing on technique.

B) Romanian Deadlift
3 x 10. Rest 90s.

building in weight
slow & controlled tempo

Skaalattu:
- Intervallit 45min:
- Alku- ja loppuverryttelyt 5min
- Tee 2 x 7 min vedot sykettä ja vauhtia vedon loppuun nostaen. Syketavoite vedon lopussa 70-80% maksimista (hengästyttää). Palautus 3min. Tee lisäksi 5x1min kiihtyvät vedot, joissa syketavoite vedon lopussa 80-100% maksimista (hengästyttää kovasti). Palautus 2min.
Kuntoilija:
- Intervallijuoksut 55min:
- Alku- ja loppuverryttelyt 10min
- Tee 2 x 8 min juoksuvedot, sykettä ja vauhtia vedon loppuun nostaen. Syketavoite vedon lopussa 70-80% maksimista (hengästyttää). Palautus 3min. Tee lisäksi 2x2min kiihtyvät juoksuvedot, joissa syketavoite vedon lopussa 80-100% maksimista (hengästyttää kovasti). Palautus 2min.
Pro:
- Intervallijuoksut 65min:
- Alku- ja loppuverryttelyt 15min
- Tee 2 x 9 min nousevavauhtiset juoksuvedot, syketavoite vedon lopussa 75-90% maksimista (hengästyttää). Palautus 3min. Tee lisäksi 3x2min kovat juoksuvedot, joissa syketavoite lopussa 90-100% maksimista (hengästyttää kovasti). Palautus 2min.