note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10× KB/DB SINGLE LEG ABDUCTED RDL

10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL

10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW

10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP

10× HANGING LEG / KNEE RAISES

30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle

10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee

--

video: KB/DB SINGLE LEG ABDUCTED RDL

video: SUPINATED BENT OVER ROW 0:54

video: BAND PULL APART

video: BAND FACE PULL

video: SEATED W-WALL SLIDE

video: ARNOLD PRESS 1:58

video: UPRIGHT ROW - videolla tanko versio

video: RUSSIAN TWIST with PRESS

video: DIPS *tricpes

video: BENCH DIPS

video: HANGING LEG RAISES

video: HANGING KNEE RAISES

---

KEHONHUOLTOA!

AF WEEK 24, Day 1

ACCESSORY:

3x15 GHD Hip Extension (loaded if wanted)

AF WEEK 1, Day 2

CONDITIONING:
“Seven”
7 RFT:

7 HSPU
7 Thruster
7 TTB (K2E)
7 Deadlift
7 Burpee
7 KBS
7 Pull-Up

Overall RPE 4-5.
Target: sub 28min. Time Cap 35min

Loadings:
Rxd: 60/40kg thruster, 110/75kg deadlift, 32/24kg KB
Masters: 45/32,5kg Thruster, 90/60kg deadlift, 24/16kg KB

Tailoring Options:
Decrease loading
HSPU→ use an ab-mat or Pike Push-Up

Note: original Seven has Knees to Elbows. OG fire breathers
should do the workout with them, instead of TTB.

Scaling:
“Fiver” do the same workout with 5 rounds and 5 reps each
movement. Or do this as a partner wod, “IGYG”.

Maastaveto 3x5x65%

Penkki 4x4x65%
-3s stopit

Leuanveto 4 x Amrap

Kiertäjät kyljellään 3x20 / käsi

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

JOULUPÄIVÄNTREENIT, OMATOIMISET TEKEMISET TAI IHAN VAAN HUILIA.

Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

Complete as many reps as possible in 15 minutes of

• 3 wall-ball shots
• 3 lateral burpees over the medicine ball
• 3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Post rounds and reps completed.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

For time

• 30 alternating dumbbell snatches
• 30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.
- ♀ 35 lb
- ♂ 50 lb