A1. Leuanveto myötäotteella 4 x 8 V.2/60s
A2. Kahvakuula pystypunnerrus korkeasta polviasennosta 4 x 8/8 V.2/60s

B1. Tankosoutu vastaotteella 3 x 10 V.3
B2. Käsipainopenkkipunnerrus lattialla 3 x 10 V.3

C. Polvennosto roikkuen 3 x 6-12

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
CORE TREENI 2-3 kierrosta,
kesto n. 20-30min,
työ 30s + lepo 30s,
sarjojen välissä lepo 60s
Tee alkuun valinnaiset lämmöt

TAI
Kevyt tekniikkatreeni n.60min
Tee alkuun valinnaiset lämmöt

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CORE: väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN I-W-I-W-I
2. CRUNCH KICKS
3. BACK SQUAT
4. HIGH KNEES
5. SPLIT SQUAT + PUSH PRESS
6. HIGH KNEES
7. SPLIT SQUAT + PUSH PRESS
8. HIGH KNEES

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TEKNIIKKAA:
HIT + HIT & HIGH PULL - snatch grip
2x1[6+6]@keppi, 3x1[6+6]@10/15kg tanko pal 2-3min

HIT + HIT & HIGH PULL + HIT & LEG EXT. & HIGH PULL start position above knee - snatch grip
3x1[4+4+4]@keppi, 3x1[4+4+4]@10/15kg tanko pal 2-3min

HIT & LEG EXT. & POWER SNATCH start position above knee - snatch grip
3x1[4+4+4]@keppi, 3x1[4+4+4]@10/15kg tanko pal 2-3min

POWER SNATCH + SNATCH
3x1[2+1]@nousu 40% pal 2min

Warm up
3 Rounds
250m row
10 seated DB press
10 PVC pass through

Push Press
E2MOM x 6
8 reps

*Each round to be done unbroken. Adding weight at least 2-3 times.

• Do 2-3 warm ups sets of 10 starting at barbell weight.

Warmup
3 rounds
10 squats
10 dubs
10 RKBS (light weight)

15 minutes to warmup hang power cleans and prepare equipment.

Team WOD
Teams of 2, both people work at the same time. For example, first 4 Min AMRAP, one person Rows and one person jumps rope. Switch as needed.

6 Minute AMRAP
Calorie Row
Box jumps 24/20
– 2 Minute Rest –

6 Minute AMRAP
Wall Ball Shots (20/14#)
Burpees
– 2 Minute Rest –

6 Minute AMRAP
Double unders
American Kettle Bell Swings (53/35#)
– 2 Minute Rest –

6 Minute AMRAP
Hang Power Cleans (135/95#)
150 Meter Run

Score is total reps

I go you go
2000 m row
100 box jump
100 kbs
100 sit up
100 air squat
100 up&down

150 min
1.Strength
- Bench press
- Weighted chin up
- Incline DB press
- Lateral raise
- Incline cable press
- Bicep curl & press/DB press
- Push up
- Plate front raise
- Bicep curl

2.Sled pull and push

5 kierrosta you go i go:

10 x Tempaus riipusta 50/35
15 x mave 50/35
20 x sivuttain boksin yli askellus 50/40

15-10-5 Reps For Time
DB Thrusters
Air Squats
Burpees

Front squat 4 set:

1. 10 rep
2. 8 rep
3. 6 rep
4. 4 rep

Voima
E3MOM, 3rds
Wall Ball x10
-normaalia painavampi
pallo

WOD
PariWOD: You go, I go
Amrap 14min
14 slamball
14 squat to WB
14 WB push press
14cal row