Zone 1:
-BB Row+Clean Press

Zone 2:
-WB

Zone 3:
-Shuttle Run (15m then turn)

Zone 4:
-Run

Zone 5:
-SkiErg (Damper 9-10)

Zone 6:
-Flutter kicks

4 rounds:
1st: 30s work
2nd: 45s work
3rd: 60s work
4th: 30s work

-5 athletes per station
-20s rest between zones

JOULUPÄIVÄNTREENIT, OMATOIMISET TEKEMISET TAI IHAN VAAN HUILIA.

AF WEEK 17, Day 2

CONDITIONING 2:
1min ON-1min OFF x5:

9 Wallball + remaining time Ski for calories

Add 3 wallballs to each round.

2nd round 12
3rd round 15
4th round 18
5th round 21

Score: total calories

RPE 4-5.
Target: hit these intervals hard! Unbroken wallballs on push the ski erg.

• 1 Round
• 8min Work / 1min Rest
• RPE 8

Zone 1:

Partner A:
KB Lunge x 16 ( 8 per leg)
KB Stepup x 16 ( 8 per leg)

Parner B:
Echo Bike

Zone 2:

Parner A:
Shoulder Rotator x 10
DB Chest Press x 10
Single Arm DB Press x10 ( 5 per hand)

Partner B:
Sled Push

Zone 3:
SkiErg Sprint 250m
Rest 30s
RowErg Sprint 250m
Rest 30s

Zone 4:
Heavy FC 50m
SB Lunge x 20 (10 per leg)
Russian Twist x 20

Zone 5:
Run (incl 3-5%)

Core Finisher:
1min SkiErg
1min Plank
1min Mountain Climber / One Leg Donkey

LÄMMITTELY
AMRAP 12min
150m hiihto/soutu
10 kehonpainokyykky
150m hiihto/soutu
10 + 10m farmari kävely kuula toisessa kädessä
150m hiihto/soutu
10 AKK + vuorikiipeilijä

VOIMA/HALLINTA
Liikeparina
3 x 6/jalka yhden jalan lantionnosto
3 x 6-8/puoli sivulankussa lonkan loitonnus
Liikeparina
3 x 10 maastaveto + kulmasoutu kp
3 x 10 arnolds press kp

KEHONHUOLTO/LIIKKUVUUS

Hang Power Snatch + Power Snatch ( TnG )

8 x ( 1 + 1 ) Go Every 1:30

AF WEEK 17, Day 2

CONDITIONING 1:
EMOM x20:

1) 6 Heavy DB Snatch (3+3)
2) 2-3 Rope Climb
3) 10m HSW or 2-3 Wall Walk
4) 6-9 Box over Jump 75/60cm or higher
5) rest

Overall RPE 3-4. This is not all out. You could continue 1-2 more rounds with the same intensity. Choose a heavy DB for the snatches. Advanced atheltes can do legless rope climbs. Choose rep schemes to support your fitness level.

Alkulämppä leikki
Mustekala

Mobility

Harjoitellaan tempausta

WOD
Emom 12
1) 45s Kone
2) 4-8 Pallo olalle
3) 4-8 Vauhtipunnerrus
4) Lepo

2-3sets:
30+30s side planks
30-60s D-ball hold

4 rounds of:
10 KB swings
10+10 KB side bends
10 Plate G2OH
20 Russian twists
max Hollow hold
Rest