3x
5 rounds of:
30s ON / 30s OFF
- Assault Bike
- Row
- Ski

Flow: First complete 5 rounds of AB, then 5 rounds of Row and finally 5 rounds of Ski. During ON, moderate pace. During OFF, easy pace (just keep moving).

Voima
E3MOM, 4 rounds
8-12 DL w/2kb's

WOD
12min amrap
12 single arm KB swing alt.
6+6 sigle arm KB push press
6 goblet squat
12 box jump (lintin päälle)

A,
Romanian Deadlift 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
30 Snatches @61/43kg
30 Weighted Box Step-ups, 2x22,5/15kg, 60/50cm
30 Clean & Jerks @61/43kg
30 Weighted Box Step-ups,

goal: sub 17 mins

C,
For quality:
15 L/15 R Landmine Snatches, pick load
Bike, 2 mins
20 Reverse Alternating Lunges
Bike, 2 mins
Farmers Carry Hold, pick load, 1 min
Double Dumbbell Overhead Hold, pick load, 1 min
Bike, 2 mins
20 Reverse Alternating Lunges
Bike, 2 mins

D,
4 rounds for quality of:
L-Sit Hold, 10 secs
Side Plank Pulse, L 20 secs/R 20 secs

5-10 min yleistä lämmittelyä
mixaten kardiota, eläinliikkeitä, rengassoutuja, kp tempausta yms sekaan.

Sitten Squat/front Rack mobility for weightlifting 5-10 minutes

Barbell Warm Up
2-3 times through
3 clean pull + 3 muscle clean + 3 front squats + 3 tall squat clean
rest 30s
3 strict press + 3 push press + 3 push jerks + 3 split jerks
rest 30s

Weightlifting
4-5 sets
Power Clean + Push Press + Squat Clean + Split Jerk , build up in weights use 30-60% ofm 1rm
7-8 sets
1 clean + 2 Front Squat + 1 Jerk @65% of1rm + , build up in weights with small jumps
go every 2-2,5 min

Accessory Work
3 Rounds
8/side Back rack reverse lunge @) (ensin siis 8 toistoa esim. oikealla ja sit vasemmallea puolella ja painot sen mukaan et tasapaino ja hallinta säilyy
10-15m Seal walk
12-15 GHD sit ups
Rest as needed between rounds

SKILL
A) 12 or 16-minute EMOM
1) 1 to 3 Rope climbs
2) Handstand walk for distance in 40-seconds or wall walks for 2-3 reps
3) 10 to 20-sec Ring support (top of dip) + 10 to 20-sec Ring support (bottom of dip)
4) 10 to 20-second L-sit (jalat voi olla koukussa hieman, tee paralletteilla tai boxien välissä)

Cool down
2-3 min light cardio
1 min cobra to downdog pose
1 min kyykyn ala-asentoon ja siirtele painoa puolelta toiselle
2-3 min rullaile yläselkä/latseja

AMRAP 30:
2 rounds of:
1600m Run
100 DU
30 Burpees
Then
Max cal Row

2 rnds

run 5 min
ski 5 min
row 5 min
bike 5 min

HR @ 70-75%

Warm Up
5 min Rowing, 40s easy / 20s moderate x 5 times .
then
Squat and Front Rack Mobility as you like.
then
2 rounds
5 muscle clean + 5 thrusters
20 shoulder taps + 2 wall walks
10 scapula rolls + 10 ring row

Strenght
Thrusters
2x8 reps @65-70%
1x6 reps @70-75%
1x4 reps @75-80%
rest 2-3 min bwn sets

Weighted Chin Ups / Chin Ups
2x8 reps @35-40%
1x6 reps @40-45%
1x4 reps @45-50%
rest 2-3 min bwn sets

Saat tehdä tämän myös halutessasi niin että teet 4 kierrosta : Thrusterit, lepo 1-2 min ja leuat, lepo 2-3 min ja uusi round.

Metcon
For time
10 wall ball shots
10 cal row
10 wall ball shots
rest 1 min
10 cal row
10 wall ball shots
10 cal row
rest 2 min

then 3x3 min amrap with 3 min rest bwn
15 cal row + 15 wall ball, target always 2 rounds on that 3 min amrap.

Accessory
2 sets
12+12 single leg RDL
12+12 single arm rb row
12+12 side plank dips
24 alt leg v-ups
rest 2-3 min

Cool down
2-3 min light cardio
30 hauisten venytys per puoli
:30 ojentajien venytys per puoli
:30 kyynärvarret sekä koukistaja että ojentaja puoli
30-60 sek kyykyssä olo ja rangankierrot vuoropuolin

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS
2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk
_________-

In 20 min built up to 80% of 1 RM

hang power clean
+
squat clean
+
push jerk
+
split jerk

Warm-up:
3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
6+6 1-Arm OHS
3 High box jumps

A) OHS

4x5 “Bamboo OHS”.
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

OHS
5 @ 65%
5@ 68%
3x4@ 72%
5 @ 65%

B) Push press & Shoulder press

Push press
8 @ 55%
8 @ 58%
6 @ 64%
3x5 @ 68%

Shoulder press 6x3 @ 90% (Viime viikon 3RM)

C) Accessory:

Strict banded pull-ups, 6 x 12.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

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Reverse hyper, 4 x 12

Weighted back extension, 3 x 12

Seated 1-Arm shoulder press, 4 x 12+12

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3x
30 Barbell side crunches
20 GHD Sit-ups

EMOM 10
1) 16/12 cal ski
2) 8m HS walk