5min flow

20min lämppä

25min
3x
4 Medball heittoja /hlö kaverille
Rest 1min
3 Hang power clean ~60%
Rest 2min

15min wod setup & lämppä

Wod
QF 24.4

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

LÄMMITTELY
Amrap 10
10 Air squat
10 (5+5) Käsien liutus seinällä
10 (5+5) Lankussa kierrot
10 (5+5) Jalan ja käden vastustus
10 Lantionnosto

• Rannejumppa
• Ojentajan/rintaranka liikkuvuus

VOIMA
Etukyykky
4 x 8-12 toistoa
1-1,5 min lepo sarjojen välissä

METCON
Circuit
3 kierrosta, 40s./20s.
• Roikunta
• Boksille askellus
• Kumpparin kierto
• Räkkikyykky

1. Tabata 1arm Front rack hold
2. 5*5 Double KB Front Rack Squat, 5*10/10 KB gorilla row
3. For time: 10rds of 20 russian swing, 10-9-8-7…1 push up.
4. After party: 3*50m KB suitcase carry

Every 180s x 5
2-2-2-2-2 V.1-2

Huom!
Normi kyykkytempo. Sarjat nousevalla painolla.

Training plan for December

1. Chest, back, shoulders, biceps
2. Legs, core
3. Running / aerobic work
4. Back, shoulders, biceps + yoga
5. Legs, core OR crossfit (6. Optional running)

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
Chest, back, shoulders, biceps
- Bench press
- Pull ups
- Incline DB press
- Single arm DB row
- Chest flyes/shoulder press machine
- Lat pull down narrow grip
- Push up + KB push press + ring row + v-ups
- Bicep curl Z-bar

2.Tuesday
120 min
Legs, core
- Back squat
- Hip thrust
- Leg press
- Bulgarian split squat, Smith/DB
- Hamstring curl
- Quad extension
- Abduction
- Ab machine
- Weighted sit ups

3.Wednesday
75-80 min
- Running or ergs
- EMOM7: abs

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

5.Saturday
105 min
Legs, core
- Lunges
- Romanian deadlift/staggered stance deadlift/deadlift
- Bulgarian split squat (foot on plate)/cable kick
- Hamstring curl
- Quad extension
- Weighted back extension
- STTB
- Walking lunges + goblet squats + sit ups + DU

Bench Press

8-8-8-8-8

After each set 5+5 Dumbell Row

Go Every 4:00

4 x 5 (70%)
1 x 3 (75%)
2 x 2 (80%)
1 x 1 (90%)

Percentage from 1RM

EMOM 40
1) Row 15 cal
2) KB Swing 15
3) KB Front Rack Lunge 16 (8+8)
4) Rest
@ 24 kg KB

Press

A) Strict Press 4x5 (Tempo 2sec down)
*rest 2min between sets

B) Bench Press 4x5 (1s pause bottom) 1-2RIR
*rest 2min between sets

Strength Push & Pull

A) Build to days heavy 3RM Strict Pull Up
*between each set: 10-15 Ring Push Up

B) E3MOM: 3x10 Feet Elevated Ring Row
*between each set: 15-20 Push Up

Metcon

3-3-3-3 min AMRAP / Rest 1:30 min

• 25 GHD
• 15 Cal Ski erg +AMRAP: Max Reps SB Clean @50kg

Accessory

A) 4x For Quality:

• 10-15 Strict T2B
• 10/10 KB Side Bend
• 30-45s/side Sideplank banded row