A: 8min emom: 3x plyo push ups
B: Snatch balance 3-3-3-3-3
C: 5rft
15cal renegade bike
10 Thrusters @20kg
5 push ups
20m farmers carry @30kg dbs

• 10 thruster, 30/43kg
• 10 varpaat tankoon
• 10 boksihyppy
• 30 tuplanarua

A.) Tempaus alku harjoitus
5×5
Tall snatch (kevyt paino, aloita liike käsillä ja jatka nopealla alle menolla)
B.) Tempaus pysäytyksellä polven korkeudelta
5×2 @65-70% 1rm ,alkaa tanko maassa
C.) Tempaus riipusta polven alta
5×2 70-75% 1rm , alkaa tanko lantiolla
D.) Taka kyykky
Lämmittele/korottele 10 sarjoilla noin RPE 7 painoihin (kevyt/keskiraskas). Salin taululta löytyy RPE taulukko ja lämmitely/korottelu sarjoja ei kannata tehdä kolmea enempää. Sitten tee 2×10 5-10kg kevyemmällä painolla.

20 rounds for time:

5 push ups
5 sit ups
10 air squats

A,
Week 1
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

Rest as needed between sets.

B,
50-35-20 reps, for time of:
Bike Calorie
Burpee

The regular test for this would be a 10 min effort for max calories. Results being the following:
Male >100, Female >70, you are entering into your program with a ‘less than average’ level of conditioning
Male 101-150, Female 71-130, you are entering into your program with an average level of conditioning
Male: <150, Female <130, you are entering into your program with an ‘above average’ level of conditioning

Goal: Sub 15 min

C,
Complete as many rounds as possible in 6 mins of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Banded Lateral Walk, L 7,5m/R 7,5m
10 L/10 R Banded Hip Extensions

A,
Hang Clean & Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 3 - For time:
Med Ball Run@9/6kg 800 m
60 Deadlifts@143/102kg
40 Strict Handstand Push-ups
20 Back Squats @143/102kg
10 Rope Climbs

Teams of 3 work to accomplish the work. Break reps up as much as you want but you need to finish one exersice before moving onto the next.

Goal: Sub 20 min

Weighted chin up
4x3 @ 17.5 kg
Pull up
3x10

5 x 4 reps @ 55 kg

STRENGTH
Front Squat Wave, E2MOM for
3 rounds:
1) 5 reps (60-70-80kg)
2) 3 reps (65-75-85kg)
3) 1 rep (70-80-90kg)

CONDITIONING 10min
EMOM x10
1) 10m Front Rack Walking Lunge 16kg kahvakuula
2) 15cal Machines

40 min amrap
250m row
20 m utfall
15 kbs
250m row
15 burpees over the rower
10 pullups