Warm Up
3 rounds
1 min cardio
5+5 single leg rdl
10 goblet squats
5+5 reverse lunges
:40 Plank Hold / 20+20s Side Plank / 40s plank

Mobility for Squat / Front rack and Getting Ready For thrusters

Strenght And Condtitioning
Emom 4
5 thrusters @50-60% of 1rm
rest 1 min
Emom 4
3 thrusters @65-75% of 1rm
rest 1 min
Every 0,5 min for 4 mins
1 thrusters @80-90%
rest 1 min
Emom 4
3 thrusters @65-75% of 1rm
rest 1 min
Emom 4
5 thrusters @50-60% of 1rm

(Jos haluat kevennystä vetää, ota vielä painoja alaspäin tai pudottaa vaikka toistot 3-2-1-2-3)

Parin kanssa aikaa vastaan

150 seinäpallo
30 leuanveto
30 rinnalleveto+työntö 70/48kg

Tekijä vaihtuu minuutin välein, kunnes toistot täynnä. Skaalaa painot siten, että treeni etenee mukavasti muttei liian kevyesti.

Aikaraja 20min

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

1) Shoulder press 3x1x95%
2) Strict HSPU / Deficit HSPU 4x2

45 min PK
1500m machine
100 rope jumps
10 Barbell OHS with 3s stop at the bottom
30s HBH
30s ABH
10 jeffersson curls with kettle bell
15 sit ups
10 barbell bicep curls
10 barbell shoulder press

4 rounds for time
weight 60kg/40kg
5 cleans
5 front squats
5 STOH
5 back squats

5 rounds: 2min on, 30s off

1) bike
2) row
3) ski
4) echo

(1min easy, 1min moderate)

Rest day - what did you do?

4 sets:
7 Front Squat + 13 Back Squat 60/40kg

Use a rack if necessary when switching the squat
Rest 2min / Do in pairs
———————————————-

25min for quality
1 Min Jumping Rope
10 Pull up
20 Air Squat
10 Push up
20 Abmat sit up

You can switch pull-ups & push-ups for different variations every round (chinup, diamond push-up etc)

DELOAD WEEK

Easy aerobic conditioning

5 rounds
2min easy row
2min AMRAP:
8-10/side russian twist
10 back extension
2min easy jog
2min AMRAP:
10 steps walking lunges
5 burpee step-up