1:00 minute Machine of Choice (Easy pace)
:30 Second Wall Sit Hold into :30 Second Glute Bridge Hold
5/5 World’s Greatest Stretch
10 Med-Ball Front Squats + 10 Med-Ball Push Presses, Light Load
5 Barbell Kang Squats 20/15kg

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Remember, to always complete your back squat sets each day before starting your front squats.
Rest as needed between the sets
Back squat
1*10 60%
1*8 65%
1*6 70%
1*6 75%
1*6 80%
then front squat
1*5 60%
1*5 70%
1*5 75%
1*5 75%

10-minute EMOM

1) 10-20 (cal) Row
2) 12 Overhead squats*

– Rest 2:00 –

10-minute EMOM
1) 10-20 (cal) Echo Bike
2) 30 Double-unders + Toes-to-bars in remaining time

– Rest 2:00 –

10-minute EMOM

1) 10-20 (cal) Ski Erg
2) 30 Double-unders + DB snatches, alt @ 22.5/15kg in remaining time

• Weight options. 70/47.5kg, 61/43kg

Pick a number of calories on each machine that allows you to be consistent through the entire EMOM. Aim to move fast (but with control) on the OHS, DUs, TTBs and DB snatches

Teams of 2
Every 4 mins x 3
30/25 cal row
20 Syncro Single Dumbell - Kettlebell Thruster 22,5/15kg 24/16kg
10 Syncro burpee

Every 4 mins x 3
30/25 cal row
20 Syncro T2b/ legraises
10 Syncro Devil press Single Dumbell-Kb

Every 4 mins x 3
30/25 cal row
20 Syncro Goblet squat Db - Kb
10 Syncro clapping push up (alt. Hands)

Snatch Dead Pull 5x3

Warm-up

3:00 Air bike / Echo Bike
* Build up pace each minute (easy/moderate/moderate-hard

+
2 rounds
10 Scapula push-ups
5 Inchworms
10 Tension swings
10 Plate squats*
* Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
2 rounds @ increasing pace
2 Wall walks
4 Chest-to-bar pull-ups
8 Box jump overs
12 (cal) Row
10 Wall balls
– Rest 0:30 between rounds –

EMOM 10
Clean pull + Hang clean + Jerk
Start from 65%, avoid going to failure

Neljäs kierto 2 viikko. Myös CF Open 24 jatkuu kaikille halukkaille ja treeni 2 paikalla olisi Open tekeminen ensisijaisesti, mutta voit myös valita sen jonkin muun harjoituksen tilalle.

CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

Remember, to always complete your back squat sets each day before starting your front squats.
Rest as needed between the sets

Back squat
1*10 60%
1*8 65%
1*8 70%
1*8 75%
Front squat
1*5 60%
1*5 65%
1*5 70%
1*5 70%