WARM UP
10 Min cardio warm up.

STRENGTH/SKILL
Friday pumpin !

EMOM 35min

1. 10 bicep curls
2. 20 glute bridges
3. 15 Delt fliys ( change front - side - rear delt flys)
4. 20 calf raises
5. 20 floor press

Yea baby....!

COOL DOWN
10 min calm relaxed breathing. Lie flat on back. then stretch calfs and biceps and chest. foam roll whole body.

WARM UP

15-20 jog or bike ride. get really warm

STRENGTH/SKILL
16 rounds
20 second on 10 second rest

Plank variation during the 20sec. Change the plank from side to on ellbow to on hands to hollow rocks. One arm off ground or one leg off ground. change it up.

4x 20 sit ups
between sets 60 sec wall sit.

WORKOUT

5min amrap
10 push ups
30 jumping jacks
20 goblet or any squat with weight in front of your body. Use heavy backpack for example.

Rest 2min

5min amrap
10 burpees
20 lunges use weight
30 plate jumps ( jump on 5-10 cm plate or step or jump over the backpack.

COOL DOWN
5-10 min calm breathing and stretching.

WARM UP
10 min jogging, bikeing, single unders or double unders, any cardio
2 rounds
20 crab reach
20 squat rotations
20 pass overs (use any stick or rotate your shoulders in all direactions to warm them up)

STRENGTH/SKILL

5x 10-15/ per arm single arm floor press
after every set hold 1min plank.
Use as heavy weights as possible. Lift hips from floor as in picture.

WORKOUT

Emom20min
1. Jumping squats
2. 20 russian twists
3. Scissor kicks
4. 30 sec handstand hold. ( feet on chair to scale)

COOL DOWN

10 min calm breathing and foam rolling whole body.

Etsi 3 RM mavesta, aikaa 10 min

M)
Pull:
12-6-3-6-12

F)
Skill:
5 x 10 French Press
5 x 15 Push Up
5x 20 Banded Push Down

Metcon:
3min AMRAP
21 DL – sandbag
21 BJ
21 KB – 18
-Rest 3 min-
3min AMRAP
18 DL – Sandbag
18 BJ
18 Abmat Sit-ups
-Rest 3 min-
3min AMRAP
15 DL – Sandbag
15 BJ
30 Jump Rope Singles

WARM UP
3 rounds
20 squats ( change from narrow to wider stance)
20 mountain climbers
20 jumping jacks

STRENGTH/SKILL
4x 8 bulgarian split squats hold 3 sec at bottom. Use weights if possible.
4x 8 single leg deadlift

WORKOUT
15min amrap

20 lunges
20 hollow rocks
20 push ups
20 burpees

COOL DOWN
10 min calm breathing and stretching out tightest areas of your body.

Total 90min+60min
A.
500m row, 3 rounds: 10 lunges, 15 abs, 15 backs
mobility
B.
Olympics, Jyrkin tunti

1. Tempaus riipusta maata hipaisten
2. Tempausveto + tempaus 30, 30, 30, 32.5, 35
3. Tempausveto te-max painolla 5x42.5 5x42.5 5x45
4. Tankojumppana tempaus samoille jaloille ilman reisikosketusta C. HSPU practice for 10min 1x5 abmat 1x3 abmat + 10kg plates 4x2 abmat + 15kg plates D. Mobility WOD 60min

hip & spine mobility

banded cat&cow 3x10

half frog hip shifts 4x5/5

pancake stretch w. plate behind the neck 4x6, last one is with 5-8sec pause

hip airplane 4x5/5

bear pos. birddog 3x8/8

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale