A) 5x
8 Bench press
8 chin up

B) 5x
10 push up
10 strict dip

C) 3x
10 DB bench press
12 Ring row

D) 3x
10 DB shoulderpress
10+10 DB bicep curl

100+ Different core workout’s

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5 rounds for quality

30-60sec Handstand hold
10-15 Towel pull
30-60sec Plank hold
10-15 Back extensions

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WARM-UP:

EMOM9

1: 50sec Plank hold to downward dog hold
2: 2 Wall climb + ME Towel pulls
3: 50sec Push-up to shoulder tap

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1) Muscle clean + hang squat clean + front squat: 3x3+3+3
2) High hang squat clean: 5x2
3) Power clean + hang squat clean: 6x1+1
4) Back squat: 3x2+2+2 (15-20 sek lepoa kakkosten välissä, 2:30-3 min lepoa sarjojen välissä)

Clean & Jerk

2 x (1+1) x 70%, 2 x (1+1) x 75%, 3 x (1+1) x 80%

Snatch Deadlift

4 x 3 x 95%

Front Squat

2 x 3 x 70%, 3 x 3 x 75%

Salin ohjelmointi +

15 min recovery +

20 min mobility

EILINEN / PK-LENKKI, PYÖRÄILY, KÄVELY, UINTI, JNE.. + KEHONHUOLTO

1.) Power clean + front squat to split jerk 10min emom
2.) Jerk from rack 8 x 2
3.) Push press 1rm
4.) Shoulder press 8 x 3

• 45s.: Row / Walk out + Push up
• 45s. Row / Reverse lunge + stretch
• 45s. Row / Superman hold (alt.)

• 45s. Row / Active shoulder + Ring row

• Mobility...

• Work on: Pull up / Shoulder press

3:00 easy bike or row or run

3 rounds
10 air squats
10 passthroughs
10 beat swings

WOD
33:00 running clock

0:00-4:00
600m run

4:00-12:00
8:00 EMOM
Min 1: 12 DB push press 50/35
Min 2: 8 chest to bar pull-ups

12:00-17:00
800m run

17:00-25:00
8 EMOM
Min 1: 15 push ups
Min 2: 10 pull-ups

25:00-33:00
1000m run
Max effort burpees in remaining time

*score is number of burpees

*sub row for run but add an extra 100m to the row

Snatch

1 x 2 x 70%, 1 x 2 x 75%, 3 x 1 x 80%

Snatch Pull

4 x 3 x 90%

Snatch Push Press

4 x 4 x 75%

Good Morning

3 x 5 x 30% (back squat)

3 sets :

20 Russian Twist
15 Reverse Hypers