1 minute: 0:30 dynamic medball plank hold
2 minute: 0:30 russian twist with medball

AMRAP 40 with partner.

Bike 100 Calories
100 Sit-Ups
50 Push-Ups
50 Wallball
100 Air Squats
100 Calories Row

IGYG

3 kierrosta

8 x Bulgarian Split Squat - per jalka
lepo 60 sekä.

10 x RDL 65-70%
lepo 60 sek.

Wall Sit: 1 minuutti
Lepo 60 sek.

• Viimeisellä kierroksella kehonpaino askelkyykyt max reps

Power Clean

A) E3MOM X3 (WU):

• 3 Clean Pull + 3 High Hang PC + 3 Straight Leg Box Jump (Build)

B) E90SEC X6-9:

• 3 TnG PC (Build to days heavy)

C) Clean Pull

• 4x2 @110-120% *rest 2-3min

Jerk

A) Chaos Split Press (link)
*Kandee laittaa kahvakuulat mielummin ku platet roikkumaan kuminauhasta. Ei ainakaan sit osu maahan.

• 4x5 (Semi kevyt)

B) E3MOM X5

• 3 Split Jerk (2s pause in catch) *Build Up *Blokeilta drop and go

Metcon

For Time:
30-25-20-15-10

• Cal Row
• T2B

LÄMMITTELY
• Koko kropan aktivoinnit vk
• Liikkuvuus + kierrot

HALLINTA
Supersettinä, 2 kierrosta - 10 toistoa/liike
1. Vaaka + polvennosto vk oik. + vas. (5/puoli)
2. Polven ojennus vk
3. Lapavedot

VOIMA
3 x 8 yhden jalan mave
3 x 8 lattiapunnerrus tangolla
3 x 8 yhden käden kulmasoutu

hip & spine mobility

half kneeling one sided KB front rack hold w. rotations 4x6/6 contralateral hold

elevated pigeon & hip raises 3x5/5

cossack squat bottom pos. hip rotations 3x8/8

dead bug 4x6/6

one arm downward dog 3x5/5

Pyramids are back :)

Pyramid training is a workout technique that involves progressively increasing or decreasing the intensity (usually the weight, reps, or time) of your sets in a structured, pyramid-like format.

Ascending Pyramid
You start easy and go harder with each set.

Zone 1
Run/AirBike

Zone 2
Burpee Broad Jump/SB Lunges

Zone 3
Ski/Row

Zone 4
Sled Push / Burpee over Bar

Zone 5
Run/AirBike

Zone 6
Squat Press x 5
Heavy WB x 5

Round 1: 1:00 work / 0:20 transition
Round 2: 1:30 work/ 0:20 transition
Round 3: 2:00 work / 0:25 transition

Hang snatch work

slow squats w 65
3x8

Diane
21-15-9
deadlifts (155)
HSPU (did inverted)

Bunch of arm exercises with Doc Oh

5:00 Row @ increasing pace EMOM
+
2 Rounds
10 Goblet squats
5 Scapular pull-ups
3 Pull to standing from the floor
30 Speed rope steps
+
Build up to workout weight on thrusters
* Practise a few reps on rope climb and few sets on DUs between thruster sets
+
2 Rounds
4 Thrusters @ 43/30kg
20 Double-unders
1 Rope climb

– Rest 0:30 between rounds –