AMRAP40 in pairs

400 m Run (lähtö 1)
25 m Burpee broad jumps
400 m Run (lähtö 2)
500 m Row
400 m Run

200 m Farmers carry (2x16/24 kg)
400 m Run (lähtö 3)
75 m Walking Lunges (10/20 kg)
400 m Run
60 Wall ball (4/6 kg)

Rpe 4-4.5 Parin kanssa tehtävä treeni. Juoksu tehdään aina tiiminä ja muut liikkeet saa jakaa miten haluaa. Jos tunti on täynnä osa voi aloittaa treenin eri kohdista.

Z2 Run

45-60min Z2 Easy Run

superset, 4x
5/5 push up pos. birddog
5/5 windshield wipers

deadlift 3x3 @ rpe 8

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN + SPLIT JERK split jerk both side 1+1
2+2+2@barbell, 2+2+2@up to 81-84%%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

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video: CLEAN PULL to HIP

3x

A) Kumppari tolpassa +DB sivunosto
B) Double DB etunosto
C) Double DB sivunosto
D) Double DB alt. etu/risti nosto
E) Double bench sivu+etunosto

Ring rows
10-9-8-7-6-5-4-3-2-1

Push-ups
20-18-16-14-12-10-8-6-4-2

Air Squat
30-27-24-21-18-15-12-9-6-3

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for DB push press and sandbag cleans
* Practice few short sets of toes-to-rings and box jump overs between sets as you build up
+
@ Workout weight
10/7 (cal) Row
6 DB Push press @ 2 x 22.5/15kg (50/35lbs)*
8 Toes-to-rings
10/7 (cal) SkiErg
4 SB cleans @ 68/45kg (150/100lbs)
6 Box jump overs

shoulder & Th mobility

band resisted book opener 3x8/8

Superset, 4x 3/3 KB armbar
5/5 quadruped Th rotations

side plank rotations 3x8/8

alternating downward dog 3x6/6

unilateral KB OH hold TABATA

8+8 single leg ground-to-overhead *plate

10m flamingo stretch

5-8 kneeling box jumps

4:00 ergo

8+8 plate windmills

20 handstand shoulder taps

8-10 plyo push-ups from plates

4:00 ergo

10 lat pull down

5+5 xiao pengs

0:45 plank hold

4:00 ergo

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –