4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality

20m/side Mixed carry (front + overhead)
20 Banded pushdowns
20 Lateral Romanian lunges

A: Box jumps x30
B: Bench press 5-5-5+
C: WPU 5-5-5
D: 30° incline db bench press 3set
E: OH triceps cable extensions 1xMax
F1: Leg extensions 2set
F2: Db shoulder flys 2set
G: Back extensions 2set

1. Air squat
2. KBS @ 16kg
3. Bike erg cals

E2MOM for 3 rounds
1) 10 Strict T2B + max plank hold
2) 15 MB slams + L-hold hang
3) 20 Landmine twists + Side plank hold
4) Rest

5 rounds for time
30 cal Row
20 DB Snatch 30kg
50m Sled Push & Pull
20 Ghd
50m Bear hug walk 80kg
30cal Bike
2 min Rest between rounds

2-3sets

10+10suitcase deadlift
10+10 Db row

FOR TIME:

-1 Wall Walk
-2 Devils Press
-3 Burpee Over DB
-4 Shuttle Run
-5 V-Up
-6 DB Snatch
-7 Hanging Knee Raise
-8 DB Push Press
-9 Goblet Squat
-10 KB Swing
-11 Wall Ball
-12 Cal Erg

FLOW:
1st round: 1
2nd round: 2,1
3rd round: 3,2,1
4th: 4,3,2,1...
Until all 12 rounds/movements done

9 min EMOM:
• 1 Front Squat
Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.

Week 12/18: 5/3/1 EMOM
Bench Press
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

LÄMMITTELY
Nilkan aktivoinnit + liikkuvuus
Rangalle liikettä
Lantion ja lonkan availut ja aktivoinnit

2024 VIIMEINEN TREENI
Amrap 20min
24 cal hiihto/soutu
24 air squat
24 gorillasoutu
24 stepperin/boksin ylitys
24 punnerrus
24 perhosvatsa