A,
Back Squat week 2, cycle 3
1x3@70%
1x3@80%
1x3+amrap@90%

Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day and try to increase by 2,5-5kg from last week.

B,
Accessory lifts
Incline Dumbbell Press 15-15, using heaviest weight per set
Close Grip Bench Press 10-10, using heaviest weight per set
Tricep Press Down 10-10, using heaviest weight per set
Curl Grip Barbell Row 10-10, using heaviest weight per set

Close Grip Bench Press- hands just outside the smooth
portion of the bar

Try to increase 2,5-5kg from last week for each lift.

C,
As many reps as possible in 7 mins of:
Burpee-to-Target, 15cm

D,
Complete as many rounds as possible in 8 mins of:
max distance Double Kettlebell Front Rack Carry, 2x24/16kg
If you drop do:
5 Goblet Squats, 24/16kg (only one ))

A,
Barbell Good Morning 10-10-10

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

B,
For time:
50 Wall Balls,
25 Box Jumps@60/50cm
40 Wall Balls
20 Box Jumps
30 Wall Balls
15 Box Jumps
20 Wall Balls
10 Box Jumps
10 Wall Balls
5 Box Jumps

Goal: sub 12 mins

C,
Each for time:
Run: 6x 200 m

Rest 1 min between efforts.

D,
Hip Extensions 3x15

Rest as needed between sets.

15m burpeehyppy
15m selkäburpeehyppy
20x heavy heilautus
15+15m kärrynpyörä
20x heavy heilautus
15+15m yhen jalan pitkä hyppy
20x heavy heilautus
15+15m sivu akk

20x heavy heilautus
15m punn. asennossa kävelyetuperin+15mtakaperin
20x heavy heilautus

LUNEDI
A

Warm up 10’

Lunge flow video YouTube 

Wall slides x20

3dl presa snatch,3 muscle snatch overhead,3 overhead tempo 5-3-1,3 snatch balance, prima bilancere vuoto poi poco carico

B

E4mom x 16' :
10 box step up bb +
8 ohs +
6 thrusters

Dl ( unbroken) 3x8 77% rest 2'

C

C1 

ENDURANCE

4 RDS

30” Bike (fast)

15 Goblet Squat 24/16kg

Rest 60”

30” bike (fast)

15 American Swing 24/16kg

C2 

GYMNASTICS 

5x4 Strict Toes To Bar one leg 

Rest 60”

5x5 Strict Toes To Bar 

Rest 60”

4rds

10 TTB

10mt hsw (oppure 30” al muro toccare spalle alternate)

Rest 60”

D

WOD1

4 RND:
400MT RUN
60 DU
20 STOH 50/35KG

PER CHI NON FA LE FALL SERIES

TC: 13'
1500/1000MT ROW
50 THRUSTER 40KG/25KG
30 C2B

WOD2
2 rnd

AMRAP 3'
W. BALL
Rest 2'
AMRAP 3'
bbjo
(facing box)
Rest 2'
AMRAP 3'
KB Snatch 24/16kg
Rest 5'

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

AMRAP 30:00 with a partner:
400 Meter Run /400m Row / 400m Ski
20 Deadlifts @100/70kg
400 Meter Run / 400m Row / 400m Ski
20 C2B kipping
400 Meter Run / 400m Row / 400m Ski
20 Alternating Pistols

GOAL: 3+ rounds

*One person works - split however desired.
- Scale CTBs: less, regular kipping pull-up, partner assisted strict CTB reps

• 6 Min EMOM of:
BB Squat Snatch
1st & 2nd Min
95% 1RM 1-1 rep
3rd & 4th Min
90% 1RM 1-1 rep
5th & 6th Min
85% 1RM 2-2 reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

• 8 Interval of:
Row 4:00 @ 85-90% MHR
2:00 rest each interval

Tapahtuma olisi klo 11 alkaen.
-Kokoonnutaan boksilla ja aloitetaan alkulämpällä ja ohjeituksilla.
-Ilmoittautumiset 1.8 mennessä.
-Tapahtumassa liikutaan joukkueittain, joten pystymme suunnittelemaan joukkueiden kokoja ja määriä kun tiedämme kuinka moni osallistuu.
- Joukkueet arvotaan, joku onnetar nostaa nimet hatusta 😌
- Osallistujat tarvitsevat pyörän. Jos omaa ei ole niin varmasti joltain tutulta saa lainaan.
- Varautukaa säänmukaisella pukeutumisella.
- Osallistua voivat kaikki! Ohjelma on suunniteltu niin, että kaikki voivat tehdä kaiken kivan mitä eteen ikinä tuleekaan.

Lisää infoa tulee lähempänä tapahtumaa sähköpostiin ja fb sivuille.