Peruskuntoharjoitus EMOM:in muodossa
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LÄMMITTELY

EMOM 12
1. 45s pyörä
2. n. 45s lonkan kierrot istuen
3. 45s hiihto
4. n. 45s kahvakuulaheilautus vuorokäsin
5. 45s soutu
6. n. 45s shoulder taps lankkuasennosta
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HARJOITUS (Peruskestävyys, 60-70%/HRmax)
EMOM 30

1. Pyörä
2. Kasakkakyykky
3. Hiihto
4. Kahvakuulatempaus vuorokäsin
5. Soutu
6. Tuulimylly (vuoropuolin, kehonpainolla)

Peruskuntoharjoitus. Tee kutakin ergoa/liikettä noin 45s ajan, tai valitse itsellesi sopiva määrä. Kahvakuulan olisi hyvä olla kevyehkö.

Warm Up

2 rounds
1:30 cardio machine
6 lunge elbow to floor strech
6 inch worm with push ups
:20 Side Plank Hold's R/L
6+6 half kneeling press
6+6 single arm front rack squat

Strenght

Push Press 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwn

Front Squat 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwn

Accessory Work/Metcon
3-4 sets
1 min single unders / max double unders
12-16 weighted box step ups to 50cm (dumbbells on farmers hold) each side
8-12 hardened ring row
alt time with partner full round

For time

• 15 GHD back extensions
• 25 AbMat sit-ups
• 50 double-unders

Warm Up
2 Sets
1:30 Cardio
10 Squat with thoracic rotation to ceiling at the bottom
10 single leg dumbbell RDL R/L (light)

Snatch Technique With Barbell Or Stick
2 sets
5 Snatch Deadlifts
5 Snatch Stand Shrug
5 Snatch Stand Shrug High-pull
5 Muscle Snatch
5 Push press behind neck
5 Power Snatch (move feet every rep)

Weightlifting
2-3 power snatches, hit set every 1-2 min in 15-20 minutes

Power Intervals
4-5 sets
Air bike for 30 seconds at fast pace
Quality set of push ups (goal 10-20 reps, unbroken)
in 3 person rotations, increase pace each round

Snatch high pull 3x3
Power snatch 5x2

Tiukka rengas mu 5x1

progressio 2/2

Basic Endurance 50

7 Min Bike Erg
7 Min Ski Erg
7 Min Row Erg

progressio 2/2

Recovery Amrap 15

1min easy bike
20+20s side planks
20+20m SINGLE ARM KB/DB OH carry
5+5 wandmill