Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

RECVR(45)
walk, run, bike, jog, do something active pre or post 🦃.

Finisher
50 round the world
1:00 butter fly stretch

3 rounds for quality

2 ohs
4 goblet squat
6 front rack sahat
8 lunges
10 single leg deadlift

Training plan for November

Option 1:
1.Crossfit
2. Chest, shoulders, biceps
3. Legs, core
4. Back, shoulders, biceps + yoga
5. Hard routine + legs
(6. Optional running)

Option 2:
1. Crossfit
2. Legs, back
3. Chest, shoulders, biceps
4. Legs, core + yoga
5. Running + back, shoulders, biceps

Total workouts of the week 9-10 hours and 5 workouts
- 3-4 weeks on : 1 week off
- 6-7 hours and 4 workouts for deload
- crossfit, upper body, lower body, aerobic work

1.Monday
120 min
Gymnastics & conditioning
- Bar muscle up
- Conditioning (pull ups, chest to bar, toes to bar, ergs)
- Core

2.Tuesday
110 min
Chest, shoulders, biceps
- Bench press
- Incline DB press
- Shoulder press machine
- Face pull
- Incline cable press/chest fly machine
- DB row + bicep curl plate
- Side lateral raise + KB push press
- Bicep curl machine + bicep curl DB's

3.Wednesday
120 min
Legs, core
- Back squat
- Hip thrust
- Leg press
- Bulgarian split squat, DBs/Smith
- Hamstring curl + quad extension
- Abduction
- Calves
- Ab machine/EMOM7: abs

4.Friday
110 min
Back, shoulders, biceps
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- DB press + lateral raise
- Bicep curl Z-bar + bicep curl DB's
- Bicep curl machine

5.Saturday
120 min
Hard routine + legs for 120 min
- Heel elevated goblet squat + bulgarian split squat (foot on plate)
- Hamstring curl + quad extension

OR

1.Monday
120 min
Gymnastics & conditioning
- Bar muscle up
- Conditioning (pull ups, chest to bar, toes to bar, ergs)
- Core

2.Tuesday
120 min
Legs, back
- Back squat
- Pull ups
- Hip thrust
- Leg press
- Bulgarian split squat, DBs/Smith
- Hamstring curl + quad extension
- Abduction
- Calves

3.Wednesday
120 min
Chest, shoulders, biceps
- Bench press
- Incline DB press
- Shoulder press machine
- Face pull
- Incline cable press/chest fly machine
- DB row + bicep curl plate
- Side lateral raise + KB push press
- Bicep curl machine + bicep curl DB's

4.Friday
110 min
Legs, core
- Lunges
- Hip thrust
- Heel elevated goblet squat + bulgarian split squat (foot on plate)
- Cable kick
- Hamstring curl
- Quad extension
- Back extension
- Ab machine/EMOM7: abs

5.Saturday
120 min
Back, shoulders, biceps
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- DB press + lateral raise
- Bicep curl Z-bar + bicep curl DB's
- Bicep curl machine

Jog HR Zone 2-3 ( 4 )

50 minutes. 8 minutes Jog, 2 minutes run.

For time
800m run
25 thrusters 42.5kg
25 ctb
800m run
25 ohs 42.5kg
25 ttb
800m run
25 Front squat
25 pull up

52 burbee
52 box jumps
52 power clean 50/35kg
52 cal row

TC 20min

Kevyt yläkerta:

3x10 1 käden kulmasoutu
3x10 penkkipunnerrus kp
3x10 hauiskääntö kp
3x10 pystysoutu kp
3x10 ranskalainen punnerrus kp

6x6min, 2min recovery between (first 4min @ 90-95%, last 2min @ 95-105%)

Banded Hammer Curls: 3 x 15-20. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Every 2min