Three sets of eight glute ham raises.

5 x 5 Maastaveto @70-75%
*Voit testata alkulämmittelyn jälkeen teknisesti hyvän ykkösmaksimin tai laskea vanhasta tuloksesta. Vaihtoehto myös enempi tunnustella ja jättää 3 toistoa varaa sarjoihin.
*Kahden minuutin lepo sarjojen väliin
*Kaikki sarjat samalla painolla
*Pysäytä lattiassa joka toiston välissä, älä tiputtele tankoa.

3 x AMRAP 8min (rest 90 sec between AMRAP's)

A.
12/8 Cal Row
10 Bench press

B.
10/7 Cal SkiErg
10 Strict Dips

C.
10/7 Cal Echo bike
10 Seated shoulder press

The goal is do all 10 reps of barbell/gymnastics movements unbroken.

3 rounds
10/8 cal bike or row
5 inchworms
10 passthroughs

Barbell warm up (empty barbell)
2 rounds
5 deadlifts
5 hang clean
5 front squats
5 strict press
5 push press
5 backsquats
5 good mornings

Warm up bear complex for 5:00

Start WOD by 8:55am

Partner WOD
1000m Row
50 bear complex 95/65
2000m bike
50 bar facing burpees
800m Run

*split work however you like. 1 person works 1 person rests. Have to finish all movements before moving onto next.

*35 min cap

Linna Masters 2020 laji 1

For total time:

50/35 Calories Row then..

3 Rounds of:

8 Power Clean
8 Front Squats

8 Shoulder to Overhead then..

50/35 Calories Row then..

2 Rounds of:

8 Power Clean

8 Front Squats

8 Shoulder to Overhead then..

50/35 Calories Row then..

1 Round of:

8 Power Clean

8 Front Squats

8 Shoulder to Overhead

Rx weight 65/42,5 kg

Scaled weight 50/35 kg, 45/30 cal

Eazy weight 35/25 kg, 40/25 cal

6x2min
ROW 15kcal
SQUAT w/15KG
2min rest between

For time:
* 15 power clean @ 60kg
* 10 power clean @ 75kg
* 5 power clean @ 80kg

A) NOTES
- Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
- Metcon: Most of these movements should give you ample rest, the goal being to not work for more than 40s in a given minute, so pick a weight that works for that time frame or cut your reps down slightly.
- Equipment: Medium & lighter weight, bench/chair

B) WARMUP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

C) TABATA
Superman Hold x 1
Mountain Climbers x 1
Jump Squats x 1
RKC Plank x 1
Repeat this sequence x 4

D) EMOM 24
Min 1: 20 Russian Swings
Min 2: 20 Chair Dips
Min 3: 20 Goblet Reverse Lunges total
Min 4: 20 Butterfly Sit-ups
– Goal: 40s of movement at a sustainable pace.

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) TABATA
As above

D) EMOM 24
Min 1: 10-15 x Single Leg Lunge Jump LEFT
Min 2: 20 Chair Dips
Min 3: 10-15 x Single Leg Lunge Jump RIGHT
Min 4: 20 Butterfly Sit-ups
– Goal: 40s of movement at a sustainable pace.

E) LIZARD POSE
As above

A: Power snatch 3-3-3-2-2-2-1
B: Strict chin ups 3set
C: OH Cable triceps extensions 1xdrop set

HERO WOD

"The Lyon"
5 rounds, each for time of:
7 squat cleans 75/50
7 shoulder to overhead
7 burpee to chest to bar pull-up
Rest 2min between the rounds

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.