PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 35 MINUTES or to Completion!
100m Run
2 Power Cleans @85/55kg
3 Burpees to a Plate
4 DB Push Press @50/35lbs
5 Toes to Bar
6 Hand Release Push-ups
7 Plate Ground to OH @20/15kg
8 Wall Balls @20/14lbs
9 Deadlifts @85/55kg
10 Walking Lunges
11 DB Thruster
12 Bar Muscle-Ups

• Workout flows like the song: so 100m run, then 2PC + 100m run, then 3 burpees + 2 PC + 100m and so on.
• P1 works while P2 rests. Split work as Needed. 100m Runs are completed together. (Score is Rounds + Reps)
• BMU Option 1: Jumping BMU. Option 2: Burpee Pull-Ups

https://vimeo.com/780859899

Warm Up
3 rounds
1 min cardio
24 plate hops
10 gtoh + halo
5+5 single arm plate press
10 goblet squats

then start to warm up for "HolleyMan"
power cleans
hspu
wall ball shots
get ready for them

Workout Holleyman
30 rounds for time
5 wall ball shots @20/14lbs
3 hspu
1 power clean @102/70kg
scale power clean max to 85% of1rm.
hspu is allowed to do kip hspu also.

Accessory Work
2-3x15+15 half kneeling db press
2-x20/20 banded donkey kicks
2-3x30 weighted russian twits + 10-15 knee tuck ups
rest as needed bwn sets

Rive & ylöstyöntöklinikka

Warm Up
2 rounds
2:00 air bike
10 burpees
20 reverse lunges / lunges forward
15 tuck ups
5 shoulder press
5 back squats

Strenght
Back Squat 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
Shoulder Press 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
rest 2-3 min bwn sets

Workout
2x8 min emom / 4 min rest bwn (sprint those movements always) eli halutaan tehokasta liikettä ja huilata enemmän
min 1 - rowing x 10/12 calories
min 2 -burpee box jump overs x 6-8 reps
min 3 - rowing x 10/12 calories
min 4- double db devils press x 4-6 reps @12.5-15/17.5--22.5kg

Accessory work
2-3 x 12-15 banded strict pull ups/c2b pull ups
2-3 x 8-12 diamond push up (use band for help)
2-3 x1min on/1min off bear hug sandbag hold

MEDIUM HEAVY WEEK 8/9

WARM UP kesto yht. n.15min
1-2 rounds

5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

8-10 LYING SNATCH to JERK grip OH REGRESSION *keppi/painotanko

2-3x HOLLOW HOLD to SUPERMAN HOLD *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

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2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 REVERSE CLEAN PULL *close eyes
3 slow start CLEAN PULL to PWR position
3 slow start CLEAN HIGH PULL *full foot
3 PANDA PULL

3 HIP CLEAN HIGH PULL *on the toes
3 HIP STANDING MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN

PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor
CLEAN 4-pos. *hip & abv kn & blw kn & floor

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SN BALANCE
2x1@92-97% sn-% pal 2-3min

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CLEAN PANDA PULL pause at the knee
2x1@92-97% jerk-% pal 2min

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CLEAN + CLEAN BELOW KNEE + pause SPLIT JERK *pause vastaanotossa
1+1+1@up to 90% jerk-% pal 2min

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CLEAN + pause SPLIT JERK *pause vastaanotossa
2-3[1+1]@92-97% jerk-% pal 2min

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WL BEGINNERS week 3/4

2 rounds:
5 SNATCH DROP
5 OHS
5 RDL *sn grip
5 FRONT SQUAT

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SNATCH
4x1@RPE8 *2 quality reps reverse pal 2min

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CLEAN + SPLIT JERK
4[1+1]@RPE8 *2 quality reps reverse pal 2min

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SNATCH DEADLIFT
5x3@RPE8 *2 quality reps reverse pal 2min

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FRONT SQUAT
1@up to max 1RM pal 3-4min

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BOX JUMPS
5x2 pal 2min

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ACCESSORIES 3 rounds / *if you have energy (OpenGym alueella)

3 KNEELING SQUAT, BB+weight

8-12 ROLL ABS, BB

5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes

Push press 3 x 1

Viikko 51 (JOULUVIIKKO)
Maanantai
Warm Up
3 rounds
1 min cardio (add speed)
10 scapula rolls
5 ring row (vastaotteellla)
:20 Hollow Rocks
5 push ups
10 cossack squats
5 air squats

Metcon (Cindy)
20 min AMRAP
5 pull ups (buttefly)
10 push ups
15 air squats

Muista liike standartit (pidä punnerruksissa kroppa mahd tiukkana harjoituksen edetessä, ei matoilua. Kyykyt, syvyys ja lantion ojennus huolella)

Accessory Work
unbroken toes to bars, valitse yksi toistopyramidi (2-4-6-8-6-4-2 / 3-6-9-12-9-6-3 or 4-8-12-16-12-8-4)
rest 30-60sec bwn
unbroken double unders (se on tavoite, älä aloita alusta jos stiflaat)
valitse yksi toistomääristä 3-6-9-12-9-6-3 / 5-10-15-20-15-10-5 / 15-20-25-30-25-20-15 tai 10-20-30-40-50-40-30-20-10
rest 10-30s bwn sets

Accessory Work
2-3x20-25 kb swings @light kettlebell
2-3x12+12 single arm kb or db row @16/24kg
2-3x1min plank + 25/25m suitcase carry @16/24kg
rest 1-2 min

7 rounds for time:
3-10 handstand push ups
9 toes to bar
6 burpee box jump overs

In 20min find heavy 2 of the day for front squat.

✨️🧸✨️🐈‍⬛✨️🦄✨️