8x 2min ON 2min OFF

A)
10 Seinäpalloa
8 Punnerrusta
Amrap: viivajuoksu

B)
12/9 cal
8 Raakarive 40/30kg
Amrap: Ilmakyykky

*Alkuun harjoitellaan korkeaa boxihyppyä ja kokeillaan päivän maksimikorkeus.

Emom 24

1) 1-3 Köysikiipeilyä/ köysileukaa/ köysivetoa
2) 3-6 Korkeaa boxihyppyä
3) 3-8 SHSPU
4) Lepo

4 Rounds, C2 bike:
3 min easy
2 min moderate
1 min hard

Juoksevalla kellolla koko harjoitus läpi. Tässä harjoituksessa on hyvä pelata myös eri vastusten kanssa, mutta keskity pääasiassa hengitysrytmiin ja subjektiiviseen tuntemukseen siitä mikä vauhti on sinulle helppo, keskivaikea ja vaikea.

3-5 rounds for quality
15 Hand Release Push-ups
10 each Single Arm Ring Rows
1 x Stairs or Half Stairs

• Scale push-ups for unbroken sets each round

Superset x 3 rounds
Alternating Dumbbell Floor Press x 8 each 3s down.
Rest 90s
Tall Kneeling Band Lat Pull Down x 20-25
Rest 90s

A)
Tall Kneeling Band-Resisted Hip Extension
3 x 8-10 each w 3s hold at tall position.
Rest 60s

B)
Stagger Stance KB RDL
3 x 10-12 each.
Rest 90s

2 x 15:00 AMRAPs with Partner

A)
6 V-ups
12 USA Swings @24/16kg
15m/arm Single Arm Farmer Carry
- Goal: Challenging effort, one partner completes a full round before switching

B)
250m Row or Ski / 500 Meter Bike
12 Goblet squat @24/16kg
:15-:30 Handstand Hold (wall)
- Goal: Challenging effort, one partner completes a full round before switching

Extra:
Half kneeling Pallof press
3 rounds
10/10 reps rest 60 sec

Viikko 43 (1/5)
Treeni 1
Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
2 x Muscle snatch + power snatch + snatch @35-50%
2x Power snatch + 2 snatch @60-70%
Squat Snatch
1@80% , rest 20s 1@80%
1@83%, rest 30s, 1@83%
1@85%, rest 45s, 1@85%
rest 1.5-2.5 min bwn "sets"

Intervals prep
1 time
20-30 single unders + 10-20 double unders
4 box jump overs

4 box over burpees
4 db snatch + 4/4 single arm ohs
4-6 hspu

Metcon (flow 1-2-1-2) / 2 min rest bwn "parts"
Part 1
2 rounds for time
8 db snactch
6 box jump/step overs
8 kipping hspu

Part 2
2 rounds for time
4+4 single arm ohs
4-6 burpee box overs
24 double unders or 48 single unders

In class, we go alt time with partner. Otherwise rest 2 min bwn parts if doing alone.

5 rounds for time:
36 double-unders
12 thrusters (25/35 kg)
1 rope climb
– Rope climb begins from the seated position.

Scaled WOD
5 rounds for time:
36 single-unders
12 thrusters (10/20 kg)
3 pull-to-stands

Floor Press in Bridge
6 x 3-4; rest 1:00

• 65-75% of max as a guide
• 2 sets narrow, 2 sets wide, 2 sets medium
• Final week here, increase again from last week if possible