4 Sets Of:

5min Z2 Row
Into,
Alternating A&B (2 times each)

A) 4min AMRAP @Medium intensity

• 250m Row
• 50 DU
• 8 Burpee Over Rower

B) 4min AMRAP @Medium intensity

• 5 Shuttle Run
• 10 C2B
• 15m HSW (7.5+7.5m)

Peruskuntoharjoitus EMOM:in muodossa
__

LÄMMITTELY

EMOM 12
1. 45s pyörä
2. n. 45s lonkan kierrot istuen
3. 45s hiihto
4. n. 45s kahvakuulaheilautus vuorokäsin
5. 45s soutu
6. n. 45s shoulder taps lankkuasennosta
__

HARJOITUS (Peruskestävyys, 60-70%/HRmax)
EMOM 30

1. Pyörä
2. Kasakkakyykky
3. Hiihto
4. Kahvakuulatempaus vuorokäsin
5. Soutu
6. Tuulimylly (vuoropuolin, kehonpainolla)

Peruskuntoharjoitus. Tee kutakin ergoa/liikettä noin 45s ajan, tai valitse itsellesi sopiva määrä. Kahvakuulan olisi hyvä olla kevyehkö.

Steady pace

10 km C2 bike
5 x 15 ghd

Pull + gymnastics

A) EMOM 5:

• 1 Legless RC

-rest 3min-

EMOM 5:

• ''X'' Strict Pull Up

T2B Volume

For Time:

• 40 T2B *rest 2 min
• 40 V-Up *rest 2min 2 Rounds:
• 20 T2B
• 20 V-Up

Gymnastic Metcon

2 Sets of:

• 20 DB Box Step Up (2x35lbs)
• 10 sHspu
• 15 Cal Ski

*W:R 1:1
Into,

2 Sets Of:

• 15 Hang Clean (2x35lbs DB)
• 15 kHspu
• 15 Cal Ski

*W:R 1:1

Accessories

3 Rounds For Quality:

• 20-30s L- Sit Hold
• 15-20 Banded Straight Arm Lat Pull Down
• 45-60s Dead Hang

For time
15 cal row
21 T2B/hanging leg raises to 90°
21 KB Goblet squat 16 kg

Rest 1 min

12 cal row
15 T2B/hanging leg raises to 90°
15 KB Goblet squat

Rest 1 min

7 cal row
9 T2B/hanging leg raises to 90°
9 KB Goblet squat

Rest 5 min

4 rounds for time
60 DU / 90 SU
7 KB hang squat snatch left arm, 16 kg
7 KB hang squat snatch right arm
7 BMU/C2B/pull-up

Rest 5 min

7 cal echo bike
4 wall walk
9 KB swing 16 kg

Rest 1 min

12 cal echo bike
7 wall walk
15 KB swing

Rest 1 min

15 cal echo bike
10 wall walk
21 KB swing

AMRAP 30
1000/800m Row
10x Shuttle Run
1000/800m Ski
10x Shuttle Run

3 rnds for quality
1/1 TGU
5/5 dead bug
5/5 push up pos. KB pull through

superset, 4x:
6 prone T raised
"20"" active hang "

1000 m Ski erg
50 wall balls (14/20lbs)
400 m run
30 DB snatches (15/22,5kg)
500 m row
30 box step over (15/22,5kg)
400 m run
30 m burpee broad jump

Snatch

A) WU SETS X3:

• 5 Snatch DL
• 5 Hang Muscle Snatch
• 5 Snatch Balance

-rest 30s-

• 3-5 High Box Jump

B) E90SEC X5:

• 3 Hang Power Snatch

Set 1: @65%
2: @67.5%
3: @70%
4: @72.5%
5: @75%

C) E2MOM X5:

• Power Snatch 1.1.1

Set 1: 72.5%
2: @75%
3: @77.5%
4: @80%
5: @82.5%

ISABEL

For Time:

• 30 Snatch @43kg

*Tee Poweri ykkösiä koko setti. Tasanen vauhti.

Back Squat

E3MOM X6:

• 3 Back Squat

*Nosta painoa kahen setin välein. Kaks vikaa taas raskaita, kuitenkin 1-2 RIR.

Accessory
Posterior

A) 3-4x For Quality:

• 15-20 Banded GHD Hip Ext.
• 30-45s Chinese Plank *Rest as needed

B) 3-4x For Quality:

• 15/15 Single Arm Banded Pull Apart
• 10/10 DB Row

”Dumbbell DT”
5 rounds for time:
• 12 Dumbbell Deadlifts 50/35#
• 9 Dumbbell Hang Power Cleans 50/35#
• 6 Dumbbell Shoulder-to-Overhead 50/35#
Goal: < 6 min.