Tiimitreenipäivä tai sitten alapuolelta
Warm Up
2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Pause Back squat 4x5reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Pause Bench Press 4x5 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Deadstop Deadlift 4x5 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
4x, new set every 5 minutes (2x run and 2x row)
400m run / 500m row (women 425m)
8-12 farmers hold walking lunges with double db's (15/22.5kg's)
6-10 ring dips

6-10 double db snatch from floor

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

24min emom

A) 20du + 4 shspu
B) 30 sec bike + 6 ttb
C) rest

2 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations

2 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

Seated box jump

5 x 3, go every 1:30-2:00

2 Rounds

10/side Xiao Pengs
2 Scapular swimmers (prone position)
10 Plate squats*
* Hold a plate or KB in front of the body as you squat to work on upright mechanics
+
2 rounds

8 Handstand shoulder shrugs
0:20-0:30 Wall facing flutters
3-5 Rope climb pull-ups from floor
+
Build to workout weight for the sandbag carry/squats
* Practice few short sets of other movements between sets as you build up
+
@ Workout weight
10/7 (cal) Row
3 Wall walks
15m Bear hug carry
10/7 (cal) Air/Echo bike
5 SB squats
1 Rope climb

2 rounds @ easy pace

10 Air squats
10 Reverse lunges, alt
10 Glute bridges
10 Calf raises (controlled)
0:30 Air/Echo bike @ easy
+
EMOM 2
1) 0:10 Air/Echo bike @ build to 80% sprint
2) 0:10 Air/Echo bike @ build to 90% sprint
– easy bike for remaining of the minute each time –
+
EMOM 2
1) 0:10 Row @ build to 80% sprint
2) 0:10 Row @ build to 90% sprint
– easy row for remaining of the minute each time –

STRENGTH

4 rounds of
8 Barbell Bent Over Row
8 Dual DB Strict Press
90s Rest

WOD

EMOM 12'
1: 60-75 Simple Under
2: 10 USA swing + 8 Jumping Pull-up @16/12kg
3: 12 Goblet Lunges +10 Air Squat @16/12kg

Rx+:
30-40 Double Under
Kettlebell @24/16kg
Kipping Pull-up

ACCESSORY
3 rounds of:
8/8 SA Bent over Reverse fly with plate or ligth DB
8/8 Plank Shoulder tap

36 minuutin peruskestävyysharjoitus

Lämmittely 8min EMOM
1. pyörä
2. sivulankku; vasen puoli
3. sivulankku; oikea puoli
4. hiihto
5. copenhagen plank; vasen jalka, nostoja tai 30sek pito
6. copenhagen plank; oikea jalka, nostoja tai 30sek pito
7. soutu
8. lepo

Harjoitus, EMOM 36min (Syke 60–75%/HR max)

Tee harjoitus 3 kertaa.

1–2. pyörä
3. sivulankku; vasen puoli
4. sivulankku; oikea puoli
5–6. hiihto
7. copenhagen plank; vasen jalka, nostoja tai pito
8. copenhagen plank; oikea jalka, nostoja tai pito
9.–10. soutu
11. kasakkakyykky; puolelta toiselle
12. lepo

Jätä harjoituksessa vaihtoaikaa 15–20 sekuntia. Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita. Aloita harjoitus pyörästä, hiihdosta tai soudusta.

A)
15 mins Running Clock
1 Snatch balance + 2 Ohs
- build up to Daily max
- Hold 2 sec pause at bottom pos. Of snatch balance

B)
Every 4 mins x 4 sets
Partner wod ( You GO, I GO )
20 Hang Power Snatch @43/30kg
10 Power Snatch
5 Squat Snatch
Remaining time is rest!