Warm Up
3x40/20/10s of ski/row/ski/row, rest 20s bwn sets.
then 2 rounds
10 HR push ups
:20 Side Plank Hold R/L
10 alt hand db/kb power clean
:30 active bar hanging

Strenght
Military DB Bench Press 8- 8-8-8-8 reps @moderate to heavy set weights
perform 8-12 double db farmers walk lunges with same weights
rest 2-3 min bwn sets

Metcon
Emom 16
1) row x 30-40 seconds
2) z-press x 8-10 reps@10/15kg's
3) ski x 30-40 seconds
4) double db power clean x 8-10reps @rx dumbbells

HUOM TÅLLE VIIKOLLE EI TULE MUITA TREENEJÄ VAAN OMATOIMISESTI KUKIN JOULUN AIKANA. ENS MAANANTAINA VIELÄ VIKA FUNKKISTREENI KAKARISEN KAUTTA, VUODEN VAIHTEESSA OHJAT OTTAA M-JUSSILA.

Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / lateral box step ups from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3reps@mod to mod/heavy weights
rest 2-3 min bwn sets
Front Squat 3x5reps@moderate to heavy set (last set 2-3 rir)
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 tempo bulgarian split squat (per side)
6-8 tempo db row (per side) hold 1 sec at top, controlled down
16-20 bicycle crunches
rest 2-3 min bwn sets

Conditioning

BUY IN 1000m row / ski or 1500m echo bike

Count down - count up

50-40-30-20-10 Wallballs
21-18-15-12-9 KB swings
500m run after each round

Tc 38min

Warm Up
Part 1
3 rounds
1 min rowing
5+5 lateral box step ups
5 burpees box jump
:20-30 Knee tuck hold bwn boxes

Part 2
3 rounds
1 min air bike
8-10 tempo reverse lunges with kb goblet hold
8-10 kb swings
:30-40 reverse chinese plank bwn benches

Part 3
3 rounds
1 min ski
5+5 single leg rdl + clean&press R/L (balance)
5 push up + renegade rows x 5+5 reps @with same db
:30-40 front leaning on rings

Snatch

A) E2MOM X7-8

• 1 Snatch Pull + 1 Hang Squat Snatch

B) Snatch Pull

• 4x1 @110-120% (1s pause below knee)

B) 60s on/1:30 Off X4:

• AMRAP: Squat Snatch @55kg

Back Squat

4 Sets Of:

• 6 Reps Performed as (3 reps of 1 & a quarter BS + 3 Normal BS)

*RIR 1-2
*Rest 3min between sets

Strength

A) 3-4 Rounds:

• 8/8 Front Foot Elevated Alt. Split Squat (2xDB @farmer) *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 10-15/leg Banded Hip Abduction

B) Bar muscle-up drills

C) 5 rounds for quality
3-5 bar muscle-up
10m handstand walk (or assisted HSW)
60 double under

You go / I go full rounds with partner
(max. 2min / round / hlö)

5 kierrosta
5 x yhden käden heiluri
5 x high pull
5 x tempaus
5 x thruster
Nämä ensin toisella kädellä putkeen, sitten vaihto toiseen käteen ja samat liikkeet läpi = 1 kierros.
Kierrosten välissä 1 min tauko.

FINISHER 3 kierrosta
10 x timanttipunnerrus
20 x ”puolenavaihto” vatsat

1000 m cardio
100 m lunges
200 m farmer’s carry
1000 m cardio
50 m sled push
50 m sled puol
1000 m cardio

ENDURANCE

3x10min on/2min off:

A)

• 500m Row
• 20x Burpee Broad Jump
• 40m Walking Lunges

B)

• 500m Ski
• 20x Hand Release Push Up
• 25x Wall Ball

C)

• 20/15 Cal Echo
• 60m Farmers Carry
• 20 V-Up

ENGINE

• 1km Row (Z2) Into,

4 Rounds @80% Effort

• 15 Cal Ski
• 5 Wall Walk

-Rest 5min-
Into,

• 1km Row (Z2) Into,

4 Rounds @80% Effort

• 15 Cal Ski
• 25 V-Up

Cool Down:

• 5min Row (Z2)
• 5min Ski (Z2)