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HOME TRAINING SESSIONS EXAMPLES
FIRST ONE
Warm up
3 rounds
20 jump jacks
20 bodyweight rdl (alt leg)
10 cossack squats (slowly, deeper each round/more strech)
5 inch worm with push up
Workout
3 sets
2 rounds at the
8-10 db/kb snatch (R) / 4-5 single arm bed sheet rows
8-10 push ups
8-10 db/kb snatch (L) / 4-5 single arm bed sheer rows
6-8 burpees
rest 3 min after 2 rounds and repeat total 3 times)
Accesssory Work
3 rounds
8-12 upright row / scap push ups
8-12 suitcase deadlifts / single leg hip bridges
16-24 deadbugs
rest 1-2 min

HOME TRAINING SESSION NUMBER 2
Warm up
3 rounds
30 marching (polvennostot paikallaan)
5 dynamic squat strech
5 slowly tricep extension with db/kb (ranskalainen ojentajapunnerrus niskantakaa seisaaltaan)
5 bed sheet body row (katso youtubesta lakanan viritys ohje kulmasoutujen tekemiseksi 😃 )
Workout
8-10 rounds
6-8 single arm kb/db thrusters (R)
6-8 single arm kb/db thrusters (L)
6-8 bed sheet body row
rest 1-1.5 min bwn rounds
Accessory Work
3 rounds
10-15 reverse lunges (each side)
:40-60 HS / Wall Walk Hold
:40-60 russian twists (feet off the ground, bodyweight only)
rest 2 min

HOME TRAINING SESSION NUMBER 3
Warm up
2 rounds
:45 marching (polvennostelut rauhassa)
20 shoulder taps on push up plank
5+5 squat strech
5 air squats
10 alt leg v-ups
WORKOUT
6-8 sets
15-20 jumping air squat (pikku hyppy riittää)
15-20 alt leg v-ups
10-15 kb swings / hang snatch or c&j if smaller kb only, then perform example 7+7 reps (one side at the time) IF DONT HAVE EQUIMPENTS THEN 10-15 SUPERMANS.
rest 1-1.5 min bwn rounds
ACCESSORY WORK
3 sets
10-15 bed sheet body row
10-15 push ups
3+3 kb/db TGU OR bodyweight windmills slowly 8-10 reps / side
rest 1-2 min bwn rounds

For time

• 12 dumbbell deadlifts
• 9 dumbbell hang power cleans
• 6 dumbbell shoulder-to-overheads

Compare to 240712.

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(28)
WRK 12:00 REST 4:00 WRK 12:00
8 seated dumbbell strict press (2 sec hold/2 sec down)
16 body builders
8 dumbbell hang clean
16 cal row or 200m run
8 body saw(see video demo for body aw(

Finisher
50 round the world
1:00 samson stretch

“Elizabeth”
21-15-9 Reps
Cleans (135/95 lb)
Ring Dips

For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings @32/24kg
Goblet Squat
No push up burpees

Timcap: 7 mins
Goal: HARD EFFORT
Extra:
Double Leg Banded Hamstring Curl: 100 quality reps.

5 x 3
2 sek alas, 2 sek alhaalla

Weighted pull up 1RM

Shoulder press 5-5-5-5-5
*Build up in weight for each set. Aim for a new 5rm on the last set.