Warm Up
3 minutes cardio machine , add speed each min.
then 27 squats
3x3 reps on each position
Feet together, normal wide, sumo wide
jalkaterien asennot suoraan, ulkokierto,sisäkierto ja joka
asennosta 3 kyykkyä aina. Esim jalat yhdessä varpaat eteen
3 reps, jalat yhdessä jalkaterät ulos 3 reps, jalat yhdessä
sisäkierrossa x 3 reps ja sit asennon leventäminen.
5-10 inchworm with push ups
15-20 ring row

Strenght
Front Squats 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank)
Push Press 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank)
Control Tempo very nicely all the way down on squats, no free landing. Strong / Solid Squats and Pressing

Metcon
For TIme
12-9-6-3 reps
Thrusters @60/42.5kg (Can Use also 52.5/35kg ) Thrusters must be done unbroken or max in 2 parts on each set)
4-3-2-1 reps
Rope Climbs
Time Target sub 8 minutes , cap 12 min.

Gymnastic Skill Workout
Emom 12
1) HS Walk/Wall Walks for 30-40 seconds
2) GHD Sit Ups x 10-15 reps
3) Pistol squats x 30-40 seconds

Cool down
2-3 min light row / air bike
1+1 min upper trap smash with barbell
2-3 min each side forearms/bicep /lay on floor use barbell
1-2 min v-sit strech
1-2 min prayer pose strech

2 sets x 20 reps alternating:
Wall Foam Roll
Parallette Shoulder Extensions

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5 rounds, rest as needed
1) 40s. Hollow Sliders on bench. Can be done on a rower as well
2) 4 Hollow jump to support
3) 3-5 Paoli low bar MU
4) 8 Hollow feet on the roller timing practice

Clean&jerk 6x 1+2

Power snatch from the blocks 5x3

deadlift
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

Lämmittelyt
• Matolla tehtävät liikkuvuus + eläinliikkeet

Circuitit
4 kierrosta 30s./15s.
1. Punnerrus
2. Goblet squat
3. HSPU
Lepo kierrosten välissä 1:00

4 kierrosta 50s./10s.
1. Thruster levypainolla
2. Lankku
3. Toispolviseisonnassa kahvakuula työntö
Lepo kierrosten välissä 00:45

Venyttelyt
• Etureisi
• Rinta
• Olkapäät
• Ojentaja

Deadlift 2x8 reps

3 min bike/row/ski
then 3 rnds
5m seal walk
5 diamond push ups
7 ring row

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Super set Saturday
ring dips
5, 4, 3, 2, 1
C2B pull up
5, 4, 3, 2, 1
- rest as needed
- add weight if you can
- this is a 4 week progression

Warm Up
3 minutes cardio machine , add speed each min.
then
5-10 burpees
20 walking lunges
5-10 inchworm with push ups
15-20 hip bridges
5-10 scap pull ups (2s pause)
15-20 ring row
5+5 squat strech
:30 HS HOLD

Strenght
Bench Press 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank)
Weighted Pull ups 3x5 reps @40-45% of 1rm. (should have like 3+ reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Pull and Pressing.

Metcon (will be like 80% effor treshold)
3 rounds
2-minutes: Run/Bike erg @ easy pace
2-minutes: 4 – 6 Chest to bar pull ups OR 4 – 6 Pull ups, Go every 20 to 30 sec (dont start out too hot)
2-minutes: Run/ Bike erg @ easy pace
2-minutes: 4 – 6 Strict handstand push ups OR 4 – 6 Kipping handstand push ups, Go every 20 to 30-seconds

You can do this like first 2 sets c2b and 2 sets pull ups or 2 sets shspu and 2 sets kip hspu. The way you need, choose it.

Accessory Work
3 sets
8+8 ATG Split Squats (use only body weight for now)
8+8 Single arm DB Bench Press
2-3 rope climbs
rest as needed

Cool down
2-3 min light cardio
1+1 min quad strech
10-15 banded pass throughs
30s tricep strech each side

EMOM 12
1) 3-5 bar/ring MU
2) 8m HS walk
3) 20 air squat