30-25-20 toistoa
Pohjenousu
30-25-20 toistoa
Kuperakivi

Turkish Get UP practice (15 mins )
- build up to a heave double / side without putting the KB down

15min AMRAP
12 Broad Jumps (vauhditon pituushyppy)
15 Squats
200m Run

For the Squats, hold a household item like a bear-hug or in the front rack position (optional)

RUN
Warm Up
2 rounds
25 jumping jacks
10 alt leg bodyweight rdl
20 mountain climbers
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Hip flexor / side streching

RUN
5 sets
600m moderate run / 2.5-3 min moderate run
400m easy run / 2-2.5 min easy run
1 min walk bwn

Cool down
2-3 min walking
10-15 bodyweight rdl/good mornings
10-15 hip circles
10-15 arm circles forward/backwards

3 - position clean (High hang - hang - floor)

2 x (1+1+1) x 60%, 2 x (1+1+1) x 65%

Power jerk + Jerk (Rig or Blocks)

2 x (1 + 2 ) x 60%, 2 x (1+2) x 65%

Clean Deadlif

4 x 5 x 90%

Front Squat

2 x 6 x 60%, 1 x 5 x 65%, 1 x 3 x 70%

A) NOTES
- Strength: Say goodbye to your glutes, this superset is ALL about the posterior chain.
- Metcon: Nasty ladder of Single Arm Squat Cleans and Renegade Rows. Make sure to hit full extension at the top of the Squat Clean, and keep your hips and shoulders in line on the Renegade Rows.
- Equipment: Medium band, medium weight.

B) WARM-UP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

C1) GOBLET CURTSY LUNGE
4 x 8-10 each. Rest 60s.
C2) DOUBLE BANDED RDL
4 x 12-15 3s down. Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) AMRAP 8
2 Single Arm Squat Cleans each
4 Renegade Rows each
* Increase reps of each movement by 1 each round
– Goal: Push the pace today, see how far you can climb the ladder!

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here.

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NO EQUIPMENT OPTION

B) WARM-UP
As above

C1) CURTSY LUNGE
4 x 8-10 each. Rest 60s.
- Go with a slow tempo each rep (3 down, 1 up)
C2) SINGLE LEG GLUTE BRIDGE
4 x 10/side @ same slow tempo. Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) AMRAP 8
2 Squat Jumps
4 Shoulder Taps each
* Increase reps of each movement by 1 each round
– Goal: Push the pace today, see how far you can climb the ladder!

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

4 sets
10-15m hs walk
2-3 rope climbs (try to hit rep every 20-30 sec)
30m bear hug hold sandbag carrying
rest as needed bwn sets
Intensity is not the goal but dont be lazy. Focus to get that handstand walking confidence
if that 10-15m feels too much then practise 1-2 min with the wall or with the friend.
If possible dont scale the rope climbs for pull ups, but if need to do something like 2-3 sets of
small amount c2b (3-6 reps at the time or so as and 1 rope clmb)

Power Snatch + Snatch

4 x (1+2) x 60%

Jerk (Rig or blocks)

2 x 3 x 60%, 2 x 3 x 65%

Clean Pull

4 x 5 x 85%

BackSquat

1 x 8 x 60%, 1 x 6 x 65%, 2 x 6 x 70%

Run/Bike: 45-60min.

• Ohjeistus:

• Aerobinen perus kestävyys lenkki, joka suoritetaan maltillisella tasavauhtisella tahdilla.

• Syke alue 60-70%. Pystyt puhumaan puuskuttamatta. Tuntuu kevyeltä.

• Hyvät musat korville ja menoksi.

• Muista, että pyramidi voi olla niin korkea, kuin sen pohja on. Sama pätee kunnon kehittämisessä. Mitä korkeampi peruskunto, sen korkeampi huippukunto.

A) NOTES
- Strength: Some work for the lower body today with a really great strength/flexibility builder, the Jefferson Curl. Take your time with these, they are meant to be done very slowly.
- Metcon: The Single Arm Overhead Squat is challenging, try to resist the rotation as you lower. Try to make it all the way through before putting the weight down. Take short breaks as needed, since this is a shorter workout.
- Equipment: Medium weight, medium band, elevated surface.

B) WARMUP
3 Rounds:
4 Russian Baby Makers
5 Overhead Goodmornings
6 Up downs
Then: 30 Jumping Jacks, 20 Air Squats

C1) SINGLE ARM FRONT RACK BOX SQUAT
4 x 6-8 each 3s down. Rest 60s.
C2) SINGLE LEG RDL
4 x 6-8 each. Rest 60s.
C3) JEFFERSON CURL
4 x 3 10s down 10s down. Rest 60s.
- Try to articulate each single vertebrae on the way down and the way up
- If your hamstrings are a tighter, you won't need to start on an elevated surface.

D) AMRAP 10
2 Single Arm Power Snatch
4 Single Arm OHS
6 Single Arm Power Cleans
8 Single Arm Suitcase Deadlifts
*Complete this sequence entirely on one arm, before switching to the opposite side.
– Goal: Tough pace. Shoot for 5 rounds.

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here.

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) WALL SIT
4 x 60s. Rest 60s.
C2) SINGLE LEG RDL (unweighted, go slowly)
4 x 6-8 each. Rest 60s.
C3) JEFFERSON CURL (unweighted, or lightweight (e.g. water bottle)
4 x 3 10s down 10s down. Rest 60s.
- Try to articulate each single vertebrae on the way down and the way up
- If your hamstrings are a tighter, you won't need to start on an elevated surface.

D) AMRAP 10
4 x Seated Vertical Jump
8 x Prisoner Air Squat
:30 x Glute Bridge Hold

E) WORLD'S GREATEST STRETCH
As above