SET A | 3 rounds:
6+6 front rack rev. Lunge
8+8 deficit hip 1-leg hip thrust

SET B | 3 rounds:
6+6 1-leg KB dl
8+8 pallof press (2s pause)

EMOM12: 40s on / 20s off:
1) box jump
2) L-sit hold
3) plate jump squat
4) chinese plank hold with knee lift

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

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video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

4 SETS; Rest 1:30 Between Sets
10 Toes to Bar
5 Front squat @85/55kg ( from floor)
10 Toes to Bar
200m Run / 250m row/ski/500m bike

Total timecap: 17 mins

All same than Engine

E2MOM for 2 rounds:
1) 20 AMSU + max Hollow hold
2) 15 Ab-wheels + max Plank hold
3) 10 T2B + max L-hold
4) Rest

With a pair
Complete 100 cal row/ski/bike

While the other is rowing/skiing/biking, the other completes on round of:
20 wall ball
10 burpee box jump
➡️ When one round is completed, switch with your pair

-time cap 10 min-

30 clean and Jerk
30 snatch
Then
5 rounds
20 pullups
40 pushups
60 airsquats

Hang snatch pull 10-8-6 reps

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Glute Bridge Hold
MIN 2 - :25/:25 Couch Stretch against Box or Wall
MIN 3 - :45 Foam Roll