Treeni 3
Warm Up
3 rounds
1 min cardio row/bike/run/ski
12 cossack squats
8 wall squats
4 inch worms
and some mobility for Squat/Press.

Strenght
Back Squat 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Shoulder Press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)

Accessory Work
3x12-15 heavyish american kb swings
3x8-12 banded strict c2b chin ups + 12-15 bench dips
3x10-15 v-ups + 15-20s hollow rocks + 15-20s flutter kicks
rest as needed

AMRAP 24:00 with a Partner
10 Reps of Complex: 1 Power Snatch + 2 Overhead Squats @52.5/35kg
20 Burpees
30 Double Unders
400 Meter Run / 2 x Stairs / 600m Row or Ski / 1200m Bike
- Goal: Challenging pace, split all work evenly.

RX+: 60/42.5kg, 30DUs each.

Back Squat 1x10x60%, 1x8x70%, 1x6x75%, 1x4x80%

Treeni 3
Warm Up
3 rounds
1 min cardio bike / row / run
10 glute bridge
20 band pull aparts
5+5 single leg RDL + press with db
and some mobility for Squat/Press.

Strenght
Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Shoulder press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

Accessory Work
3x12-15 barbell romanian deadlifts
3x12-15 banded strict pull ups + 12-15 standing tricep turns
3x20-30 medball russian twists + 10-15 tuck ups
rest as needed

5 kierrosta aikaa vastaan

12 Kp/Kk tempausta
9 Burpeeta
6 T2B

TC: 15min

Treeni 3 (Lower Str + Metcon)
Warm Up
2 rounds
1:30 cardio machine
5+5 squat strech / squat hold + trunk twist
10 walking lunges
10 romanian deadlifts
5 pause back squats
1:00 Plank Hold
then start prep for back squats

Strenght
3 sets
4-6 back squats @70-80% of 1rm (2-3RIR)
rest 2-3 min

3 sets
12-16 weighted box step overs (farmers hold)@ light/mod/heavyish weight
rest 1.5-2 min bwn sets

Metcon
12 min emom ( 40s work / 20s off )
1) Row or Air Bike @mod/fast pace
2) push ups
3) kb swings
4) v-ups

Voit kommetoia alle kyykkypainot ja askellus boxin yli suorituksen.
Lisäksi voit kommentoida tehdyt toistot/kalorit metconissa.

For time with a partner:
100 power snatches (34/52 kg)

Scaled WOD
For time with a partner:
100 hang power snatches (empty barbell)

2 Rounds
10 Hanging Strict Knee Raises
30sec Flutter Kicks
10 Spread Eagle Sit-Ups
10 Hanging Strict Oblique Knee Raises
30sec Flutter Crossover Kicks
10 Tempo Crunches (1sec Up Hold)

Rest 1,5min between Round 1 and 2

Right Away after 2nd Round

1min Elbow Plank
45sec Side Plank L
45sec Side Plank R

—————————————————————

INTENSE 3 x 5min

• Use 2x Db / Little plates (Recommend M=7/5kg F=5/2,5Kg)

BICEPS
1min Wide Curls
1min Hammer Curls
1min Reverse Curls
1min Drag Curls
1min Straight Curls

2min rest

SHOULDERS
1min Reverse Fly
1min Lateral Raises
1min Front Raises
1min Upright Row
1min Arnold Press

2min rest

TRICEPS
1min Kick Backs
1min Tricep Press
1min Scull Crushers
1min Close-Grip Press
1min Sumo Pushbacks

9x
2min ON/2min OFF

A) 5 Devils Press
5x7,5 Shuttle Run
10 Box Jump Overs
+ Max Cal Bike/Echo

B) 10 DB Snatches
5x7,5 Shuttle Run
10 Wall Balls
+ Max Cal Row

C) 7 Double DB Snatches
5x7,5 Shuttle Run
10 KB Swings
+ Max Cal SkiErg

Every 1:30 for 8 sets:
2 back squats
-lisää painoa kierroksittain,
jos mahdollista