EMOM 10

1 minute : 25m Kick
2 minute : 25m Pull

2 x 500m, every 12 minute.

WARM UP
2 ROUNDS
5 BURPEES
10 TEMPO AIR SQUATS (2:0.2.0)
5 TEMPO PUSH UPS (2:0:2:0) (VOI OTTAA POLVILTAAN LÄMPÄSSÄ MYÖS)
5+5 SINGLE LEG HIP BRIDGE
5 PIKE PUSH UPS

then 2 sets of static hold on each position 10-20 sec on each position
squat hold, push up hold on top/bottom, split lunge holds R/L and superman hold

MAIN WORKOUT
tempo weight vest / (reppuun painoa) / body weight training. try to keep tempo something like 2.0.2.0 (2s alas, 2s ylös, lihas töissä)
Voit tehdä kiertoharjoitteena 3 kierrosta, leväten 30-60sec liikkeiden välissä tai sit 3 settiä yhtä liikettä ensin ja sit lepo 1-2 min välissä.

Air Squat x 10-15
Push up x 6-12
Bulgarian split squat x 6-12 per side
handstand push up ( box hspu) Strict ones. x 6-12

Metcon
15-12-9reps for time
KB Swings OR KB SNATCH ALT HAND (if no kb/db then perform 30-24-18 reps of alt leg v-ups)
Burpees
rest 1:1 and repeat.

Cool down
glute and quad streching
pec and tricep streching

For time:

30-25-20-15-10-5 Skierg & T2B

HOME WORKOUT FOR EVERYONE ON NEW YEARS EVE
WARM UP
3 ROUNDS
:45 BUTT KICKS OR MARHING (POLVENNOSTOT RAUHALLINEN TAHTI)
5+5 REVERSE LUNGES
5+5 WINDMILL WITH BODYWEIGHT
5 INCH WORM WITH PUSH UP

6-8 ROUNDS
1.5 MIN ON / 1MIN OFF
12 ALT LEG V-UPS
12 BURPEES
MAX REPS OF KB/DB HANG CLEAN & JERKS. WITH DB ALT HAND WITH KB USE ALT ROUNDS ONLY RIGHT OR LEFT HAND.

6-8 ROUNDS
1.5 MIN ON / 1MIN OFF
12 BOX JUMP , STEP DOWN OR TUCK JUMPS
12 JUMPING LUNGES
MAX REPS OF KB/DB HANG SNATCHES. WITH DB ALT HAND WITH KB USE ALT ROUNDS ONLY RIGHT OR LEFT HAND.

IF NO CHANCE FOR DB/KB THEN DO MAX REPS OF PULL UPS OR SIT UPS/AIR SQUATS

ACCESSORY WORK
3 SETS
20 COSSACK SQUATS
10 HIP BRIDGES WITH PAUSE 2SEC
1 MIN PLANK HOLD
REST 1 MIN

A,
Goblet Squat 1x Max Rep

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

10-15 reps

Find a near max weight for the day.

B,
Week1
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x5+ at 85% 1RM

Rest as needed between sets.

C,
5 rounds, 1 min per station, for max reps of:
Wall Ball@9/6kg
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Goal: 15 or more reps each exercise

D,
3 rounds for quality of:
7 ATYTs
7 L/7 R Side Plank Reach Throughs
Bird Dog, L 20 secs/R 20 secs

For time:
30 2kb squat
40 Sit-up
50 Russian kb swing (24/16)

• find heavy 3

1. 16 Askelkyykky eteen vuorojaloin
2. 40s Soutu
3. 10-12 Punnerrus
4. 12-14 Käsipaino tempaus vuorokäsin
5. 5/5 Sivulankku kiertäen

10-8-6-4-4

20 Min AMRAP

5 DBL DB Devil Press 2x 25/17.5
10 Box Jump Over Overs 20/24
15 Wall Balls 12/9
20/15 Cal Row