LÄMMITTELY
- Cat - cow
- AKK - jalan nosto ristiin ylös - vuorikiipeilijä alas
- Vaaka + polvennosto lp
- Sivukyykky + lp työntö eteen
- Tuulimylly lp
- Lapavedot vk
- Punnerrus 1 käsi vk + käden pyöräytys ylhäältä sivulle
- Vk soutu aukikiertoon + työntö ylös

VOIMA
Liikeparina - 3 kierrosta
1. Pystypunnerrus toispolviseisonnassa x 6-8/käsi
2. Selinmakuulla polvennostot / roikkuen polvennostot x 8-10

YOUGOIGO
Amrap 15min
20 kcal laite
40 wall ball
40 boksille nousu/hyppy
10 burpee

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
EMOM 6 (0:45 work / 0:15 transition) @ workout pace
1) Row
2) Run
3) Air bike

4-5 ROUNDS FOR QUALITY

6x Pull Up / Legs Raised Ring Row
6/6x Alternate DB Bench Press
12x Seated DB Lateral Raise

*Rest as needed

Hang snatch, EMOM

3 x 1 @ 82%
2 x 1 @ 86%
2 x 1 @ 90%

– Perform each set @ the prescribed percentages

Parin kanssa 30min:
80 cal bike erg/soutu vaihto min välein
70 rengassoutu
60 vauhtipunnerrus @tanko
50m burpee/down up + pituushyppy
40 kimppa wb heitto toispolvi seisonnassa
30 syncro askelkyykky paikalla toisella wb
20 wb nosto lattialta
80 cal pyörä/soutu *vaihdot min välein

kaikki toistot ovat yhteistoistoja. Toinen tekee, toinen huilii

2:00 of each @ easy to moderate
1) Air/Echo bike
2) Row
3) SkiErg
+
2-3x
0:20 Air/Echo @ easy
0:10 Air/Echo @ moderate
0:05 Air/Echo @ sprint

– Rest 0:25 between sets –

In every 4min for 6 sets, alternating between A and B

A: 15 box jump over
15 knees to elbows

B: 15 wall ball
10 burpee
5/3 wall walk

E3:00 x4:
6/6 weighted reverse lunge
12 d-db floor press