LÄMMITTELY
2 kierrosta - 1min
1. Roikkuminen (lapavedot)
2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
3. Lantionnosto pallo jalkojen välissä
4. T-kierrot
5. Jefferson curl

VOIMA
Superina
3 x 6-8 suorin jaloin mave
3 x 8-10/jalka yhden jalan kyykky eteen
3 x 8/puoli sivutaivutus kk

CIRCUIT
2-3 x 40s./20s.
1. Laite
2. Slam ball paiskaus
3. Köydet
4. Lankussa olkapääkosketukset

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.

Alkulämmittely ja mobility

Painnonnostoa

Wod 2 kierrosta 30s /30s
Tempaus kepillä
Burpee
Lankku
Juoksu
Kaaripito

Loppuvenyttelyt

WU: 2x (Squat clean+hang squat clean+push jerk+split jerk) painot kevyet tekniikka edellä.

3x (5 clean+Front squat+jerk) 62% (jerk 1rm)
3x (3 clean+ Front squat+jerk) 70% (jerk 1rm)
2x (2 clean+jerk) 80% (jerk 1rm)

Warm Up
ROW
1:00 easy @60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-90%
then 2 rounds of
25 plate hops
5 inch worm with push up to strict pull up
10 step back lunges with twist with plate

Metcon
emom 12-16
odd : 175/200m row
even : 6-8 burpee over rower (fast)

Weightlifting / Strenght
then with barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 70-75% and 3 sets @75-80% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 70-75% and 3 sets @75-80% of 1rm jerk.

rest / prepare for clean deadlifts 5 mins

Every 2 min for 6 minutes (3 sets)
Clean Grip Deadlifts x 3 reps @75,80,85% of 1rm clean.
Pause for 1 sec (10cm off the floor, below, above knee and mid
thigh)

ASSARIT
Sledge Drag for load 5x10-15m, rest 2-3 min bwn
perform 5-15m hs walk right after sled drag.
rest 2 min bwn sets

Cool down
2-3 min light cardio
2-3 min v-sit strech (hamstring, adductors, sides)
1+1 min leg across body strech

15 min AMRAP
2+2 Turkish getups
40 m One-KB OH carry
5 Manmakers
40 m Two-DB Farmer’s carry
10 MB over shoulder
40 m MB bear hug carry

Warm up
3 sets
:40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
With SKI. Slowly increase "easy,mod,fast pace" each warm up round.
some short mobility as you like and start workout

Intervals
SKI "Max Power" Workout
175/200m controlled sprint at 90-95%
220/250m controlled sprint at 90-95%
250/300m controlled sprint at 90-95%
175/200m sprint at 95-100%
-Rest 3min b/t reps-

(tero tee viime viikko)

Damper to 5-7

Accessory Work
4 rounds
3-5 skin the cats
6-8 windmill @light/moderate weight / per side
10-15 sec l-sit hold on rings
rest 2 min bwn sets

Cool down
2-3 min light row
1-2 min cobra to downdog pose
1-2 min prayer pose strech
1+1 min leg across body strech

Rest day

Banded deadlift 6-8-10-12 reps

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top