LÄMMITTELY
2 kierrosta, n. 60s./liike
• AKK - jalan kurotus ylös - lonkankoukistaja
• Eteentaivutus - kyykky + käsien kierrot
• 90/90 lantionnosto ja takakäden kurotus
• Skorpionikierrot
• Nelinkontin lonkan kierto takakautta sivulla + lantion vienti taakse

VOIMA
3 x 6 sumo maastaveto
3 x 6 lattiapunnerrus

AMRAP 10min
10 goblet squat
10 + 10 gorillasoutu
10 thruster
10 istuen jalkojen vienti puolelta toiselle

@ increasing pace

3:00 BikeErg
2:00 Row / 2:00 BikeErg
1:00 Row
+
2 Rounds
5 Inchworms
10/side Xiao Pengs
2 Scapular swimmers (prone position)
30 Speed rope skips
+
2-3 Rounds barbell prep @ empty barbell
3 Hang muscle cleans
3 Strict press
3 Hang power cleans
3 Front squats
3 Push presses
3 Hang squat cleans
3 Push jerks
+
Build to workout weight for push jerk and hang clean
* prep the double-unders, sled push and burpees between sets
+
Once through @ workout weights
18/14 (cal) Row
4 Push jerks
10m Sled push
30 Double-unders
18/14 (cal) BikeErg
4 Hang squat cleans
6 Bar-facing burpees

3x80%
2x85%
1x90%
1x95%

Max reps Pull-ups then 50% EMOM

EMOM5
2 Pull-ups

EMOM30
10 DL 35/40kg
9/12cal Ski/Row
5 Front Squat
9/12cal Ski/Row
5 Squat Clean
9/12cal Assault bike

Chin up
Deadlift sadiv 12 min
1x 4 75 kg
5x 3 80 kg
5x 3 85 kg

AMRAP 10

2-4-6-8-10...etc
Push-Ups
Sit-Ups
Burpees
Air Squat

Complete @ increasing intensity
3-minute Row + 3-minute Ski-erg @ progressively faster pace each minute
+
2 rounds
8 Tension swings
8 Handstand shrugs
+
Deadlift
Build to working weight over 4 to 5 sets of 3 to 5 reps. Practise smooth touch-and-go reps as well as quick drop-and-go reps.
+
1-2 rounds @ increasing pace
9 Toes-to-bars
9 Wall balls
6m DB front rack walking lunges
6 Handstand push-ups
3 Deadlifts
3 Burpee pull-ups
90-seconds rest between rounds

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

3 sets at high effort:
30 s DB thrusters
30 s rest
30 box jump step downs
30 s rest
30 s dual DB devils presses
30 s rest
30 s bike calories
30 s rest