• complex: 5 x 1+1+1
1 high hang power clean + 1 hang clean + 1 low hang clean

• accessory: 3 x 3 clean deficit segment pull
-> after each set w/ 2x kb
10s side to side bends
10s back & forth bends
10s circles

EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

SN + SN DROP
5x2+2@kevyt pal 2min

CLEAN + SQUAT JERK
5x2+2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

The Graf Ladder
Named for Tennis player Steffi Graf
No women's tennis player has dominated a calendar year the way Graf did in 1988 at age 19. She completed the only Golden Slam in tennis history, by winning all four Grand Slam singles titles and the Olympic gold medal in the same calendar year.
Warm up:
20 butt kicks
5 burpee
5 push ups
20 high knees
10 4 step approach with swing.

Buy in before starting the timer
1 min each:
• A skips
• Drop landing
o Drop landing in Go.
o Step lead leg right
o Step lead leg forward
o Step lead leg left
• Skipping for height
• Drop landing & cut
o Drop landing in Go stance
o Cut left driving off right foot
o Cut right driving off left foot
• Skipping for Distance
• Drop landing & Jump into flex T (bow and arrow)
o Drop land on both feet and arms back
o Explode up into a flex T
o Land back on both feet Bending knees on landing.
• Sprint starting from Ground (Sprint 15 feet)

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WOD Graft Ladder
For 20 Minutes (For all 5 exercises keep the core tight)
Rest only when needed. Go as far as you can.
Start with: 1, 5, 10, 15, 20, 25, 30…. And see how far you can get in 20 min.
Burpees with push up.
• Stand with your feet shoulder-width apart, arms by your sides.
• Bend your knees and reach forward to place your hands on the floor.
• Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
• Use your arms to quickly push your body back up and hop your legs back under your body.
• Jump straight up into the air, reaching your arms overhead in flex T. End with your knees slightly bent.
Donkey Kicks (Do each leg full count Example: 5 left and 5 right)
• Start on all fours.
• Pull your right knee toward your chest, keeping your foot flexed.
• Then, kick your right leg up behind you and toward the sky, then back down, keeping your knee bent and foot flexed.
• Repeat on the other side.
Single-Leg Reach and Jumps (Do each leg full count Example: 5 left and 5 right)
• Stand with feet hip width apart, hands at your sides.
• Hinge at your hips and bend your knees to extend your left leg behind you (no higher than your hips) as you reach your left arm to ground about a foot ahead of where your left foot was.
• Drive your left knee up to return to an upright position, and hop on your right foot.
• Repeat on the other side.
Explosive Jump squats.
• Stand with your feet slightly wider than hip-distance apart.
• Sit your butt back and bend your knees to drop into a squat, keeping your chest upright.
• Jump up into the air as high as you can and straighten out your legs.
• Land back on the floor with soft knees.
Diamond Push-Ups
• Start in a high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
• Bend your elbows to lower your chest and torso toward the floor and then push back up.

After the 20 minutes make note of how far you got to.

Buy out:
100 Flutter Kicks (Count each leg)

High knees
Butt kicks
Shuffle swings
Toe Touches
Toy soldiers
Lunges

Tee tällä viikolla fiiliksen mukaan 3-5 treeniä, ota vähintään 2 lepopäivää. Laitan 5 treeniä mistä poimia.
Seuraavassa pätkässä treeni 2 jatkuu edelleen samantyylisenä, mut laitan myös heille jotka haluavat openeihin vähän satsata enemmän open tyylistä settiä tehtäväksi! Eli mennään silloin vähän kovempaa metconia.

• Strength: This shorter EMOM should open your hips up and warm up the legs and the core in preparation for the WOD.
• Metcon: Our WOD today should leave you with a good sweat but not be overly taxing on any one muscle group. Breathe, move and give your body some help recovering from the previous two days of training.
• Equipment: Medium weight.

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
6 Arms Overhead Squats
8 Wall Slides

C) EMOM 8
Min 1: 40s Lateral Lunges
Min 2: 30s Goblet Wall Sit w. Pulses

D) AMRAP 20
300 Meter Run
20 Russian Twists total
5 KB Windmills each

• Alternatives for Run 300 Row 75 Double Unders 75 High Knees or Penguin Taps 80 KB March

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) EMOM 8
As above

D) AMRAP 20
As above but with 5-10/side Tall Kneeling Windmills without weight. Go slow

E) LIZARD POSE
As above

For time:
45 Wallball
20 TTB
30 Wallball
15 TTB

RPE 3 to 4, not all out
Target <7min

EMOM 5
Hang Squat Clean + Jerk@50-70%

3 K Run TT

A: Snatch deadlift + snatch pull + power snatch 5x1 @70% of power snatch

B: halt power snatch 3x1 @70-75%

C: non-contact squat clean + squat clean + push jerk 5x1 @60-70%