Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.
Back Squat
• 20 reps

12 x 2 min ON: 1 min OFF

A) BikeErg
B) SkiErg

RPE 7-8

3 rounds

10-12 ring dip
Max rep of push-ups

1 min rest

12-15 ring row
Max rep of biceps curl with empty barbell

Rest 90 sec between rounds

Find todays heavy 5RM of deadlift
10 x 1 rep @90-100%

For time

100 DU / 150 SU
50 KB swing
100 DU / 150 SU
40 KB hang clean & jerk
100 DU / 150 SU
30 KB hang snatch

1x16 kg KB

LÄMMITTELY
2 kierrosta - 60s./liike
1. Hiihto
2. Farmarikävely
3. Kyykky + soutu renkailla
4. Vaaka + polvennosto vk
5. Jalkapohjan rullaus fasciapallolla

VOIMA/HALLINTA
Liikepari 1 - 3 kierrosta
a) Dead bug vk x 12
b) Vatsarutistus / Istumaan nousu pallon kanssa x 12

Liikepari 2 - 3 kierrosta
a) Yhden jalan kyykky boksilta ylös x 8-10/jalka
b) Rdl kp/kk x 8-10

Liikepari 3 - 3 kierrosta
a) Gorillasoutu x 8/käsi
b) Selän ojennus + uimari päinmakuulla x 8

AMRAP 38, With Partner

Row Calories
10-11-12-13-14-15....Add one more each round
8 Deadlifts 70/50kg
8 Bar Over Burpees

IGYG

• row lämppä 3min
• Tanko mavea herätellen
• 3 x 50,60,70 ja 75 deadlift
• 30 russian kb swing
• Max cal row

4 min on, 1 min off x 8 sets for consistency (2 each)
A. 5+5 KB snatches 16/12 kg
30 double unders

B. 150 m run or 500/400 m bike
20 air squats

C. 3 wall walks
10 box jumps

D. 10 KB swings 24/16 kg
6 push ups

45-60MIN LAITE/JUOKSU