21-15-9

Echo bike
Row

Warm-up

3 Rounds of:
15/12 Calories row
20 Lunge steps
10 Barbell upright row
8 Overhead squats
6 Sotts press behind the neck
4 Strict chin-ups

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Snatch

Every minute on the minute: 1 Snatch, climbing weight. Start at 50% and add 5/2,5kg every minute.

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Metcon (time)

For time:

3 Rounds of
800/700m bike erg
10 Power snatches 60/40kg
10 Strict chin-ups
*Weight should be around 60% of the heaviest single snatch of the day.

After 3 rounds, rest 4:00 minutes and then for time

2400/2100m biker erg
30 Power snatches 50/35kg
30 Strict chin-ups
*Weight should be around 50% of the heaviest single snatch of the day.

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Bonus:

Strict banded chest to bar pull-ups, 4 sets of 12.

1-Arm single dumbbell bench press 4 x 15+15

Core:

3x
30 Landmine twists
20 Knee tucks

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40-60 Minutes Bike, Run or Row @ Zone 2

Every 5 min x 3 rounds:

12 double dumbbell squat
24 du
12 double dumbbel lunge
24 cal bike

A,
Tempo Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs pull to the hip pocket and GO!

B,
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
20/15 Push-ups

C,
3 rounds for quality of:
10 Prone Snow Angels
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m

LÄMMITTELY
Kumpparilla avaavia ja lämmittäviä liikkeitä

VOIMA
Treenin työntävänä liikkeenä lattiapenkki.
Emom 8 parin kanssa
30s. työtä
90s. lepo

METCON
Tabata 1
Goblet squat
Pallo heitto maahan

Tabata 2
KK heilautus sivulta sivulle
Vuorikiipeilijä

Tabata 3
Marssi/juoksu
Köysien heilutus

LÄMMITTELY

Liikkuen, 1 kierros
• Laukka edes takaisin
• Ristiaskel vartalon kierrolla edes takaisin
• Lonkan avaukset etukautta
• Lonkan avaukset takakautta
• Kävelle takaketjun venytys
• Kävellen lonkankoukistajan venytys + käsien kurotus kattoon
• Karhukävely

Paikallaan, 60s/liike
• Sivuaskellus kuminauha nilkkojen ympärillä
• Lonkan loitonnus kuminauha nilkkojen ympärillä
• Lonkan ojennus kuminauha nilkkojen ympärillä
• Lonkan koukistus kuminauha jalkapöydän ympärillä
• Yhdellä jalalla seisten - lonkan aukikierto

VOIMA
Takakyykky 4 x 15

CIRCUIT
3 x 50s/20s,
lepo kierrosten välissä 1min
1. Soutu
2. Askelkyykky kävely
3. Core - kumppari kääntö

A,
Front Squat 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Split Squat 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

C,
For time:
25 Strict Handstand Push-ups
50 Wall Balls@9/6kg
75 USA Kettlebell Swings @24/16kg
50/40 echo Bike Calories

Every time you break on any movement, add 10 reps to the final bike calories count. Don't exceed 120 calories on the bike.

Bike Calories- edit in the number of reps completed

Goal: Sub 15 mins

D,
For quality:
Banded Plank On Hand, 1 min
10 Plate Lateral Raises, pick load
10 Plate 45 Degree Raises, pick load
10 Plate Delt Raises, pick load
Double Kettlebell Overhead Hold, 24/16kg, 45 secs
15 Scap Pull-ups
15 Scap Push-ups
Ring Support Hold, 30 secs
20 L/20 R Diagonal Banded Pull Aparts
40 Band Face Pulls

DB Forearm Plank Rotation: 3 x 10 each. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

No grinding. Keep 1-2 reps in reserve and stop before you loose speed.