For time Chipper
150 jumping jack
100 reverse lunge
80 mountain climber
60 air squat/goblet squat
40 superman
20 push up
GO FAST!

E2M x 6
2 Clean pull + 2 High hang squat clean

Huom!
Kevyet ja tekniset painot (n. 60-70% of 1RM clean)
Tee clean pullit niin, että haet aina hyvän lähtöasennon ennen uutta toistoa.

10m handstand walk
25 toes-to-bar
10m handstand walk
50 alternating DB snatches (15/22.5 kg)
10m handstand walk
25 toes-to-bar
10m handstand walk

Scaled WOD
For time:
20 alternating shoulder taps (wall or plank)
20 hanging knee raises
20 alternating shoulder taps (wall or plank)
40 alternating DB snatches
20 alternating shoulder taps (wall or plank)
20 hanging knee raises
20 alternating shoulder taps (wall or plank)

Warm Up
2 rounds
2 min cardio machine
10/10 lateral box step ups
10/10 single arm z-press
10-20 hollow rocks

Then start to build for thruster weight

Strenght/conditioning (20 min)
before thruster set : perform 40 sec of double unders, rest 20-40 sec and hit the barbell
Thruster 10-8 and 3x6reps @55-60-65-70-75% of 1rm
rest 2-3 min bwn sets

Metcon
2 sets, alt time with partner
15-12-9 reps
calories machine
wall ball shots
Women calories 12-10-7.
target time is sub 4 min on each set.

Bench Press

5-5-5-3-3-3, AHAP

Go Every 3:00

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans @ 70/47,5kg or Moderate for quick singles.

• Split work as you wish.

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10 x AIR SQUAT

6 x DOWNWARD DOG with TOE TOUCH both side & SPIDERMAN LUNGE w/ ROTATION both side & & LATERAL SIDE STRETCH w/ ROTATION *alternating

20 x HALF KNEELING HIP ROLL BACK +
6 x HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

12 x DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5 x RDL *sn grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

5+5+5 BACK SQUAT NARROW + NORMAL + WIDE STANCE

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3+3+3 x SNATCH DROP + OHS + PRESS IN SNATCH

3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
SNATCH HIGH PULL from POWER POSITION *full foot +
SNATCH HIGH PULL from POWER POSITION *heels up

3+3+3 x MUSCLE SNATCH from POWER POSITION +
POWER SNATCH from POWER POSITION +
SNATCH from POWER POSITION

3+3 x TALL POWER SNATCH + TALL SNATCH

3+3 x SLOW PULL SNATCH + SNATCH

3 x GOOD MORNING SQUAT - PUSH JERK IN SNATCH

4 x 1+1 SPLIT CLEAN + PRESS FROM SPLIT *alternating

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SHOULDER PRESS
6@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x6@-10% *target load of max ~71%, sp-%, rest btw sets 3min

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MUSCLE SNATCH + PUSH JERK in SNATCH
2x[3+3]@barbell, rest btw sets 1,5min

SLOW PULL SNATCH + SNATCH
2x2x[1+1]@barbell, 2-3x[1+1]@50% sn-%, rest btw sets 2min

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MUSCLE CLEAN + SQUAT JERK
2x[3+3]@barbell, rest btw sets 1,5min

SLOW PULL CLEAN + CLEAN + SPLIT JERK *3sec pause from split, jerk both side 1+1
2x2x[1+1+2]@barbell, 2-3x[1+1+2]@50% jerk-%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
6x1@60%, rest btw sets 30sec *work 10s + rest 30s

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FLOATING HALTING SNATCH DEADLIFT
holding power position for 2-3 seconds, only the last 2 reps are technically floating
*Perform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.

After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.

Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.
3x3@70% sn-%, rest btw set 2min

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video: FLOATING HALTING SNATCH DEADLIFT

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
20-28 total reps BEHIND THE NECK LAT PULLDOWN / PULL UPS *myötäote
3 minutes total time PLANK, but first doing to (total reps) 10-20x PLANK 1-ARM DB ROW and then elbow plank

2)
20-28 total reps STANDING DB SKULL CRUSHERS *core tiukkana & MAX REPS TRICEPS PUSH UPS *normal or kneeling
2 minutes total time HOLLOW BODY HOLD with PLATE

3)
10-20 total reps 1-ARM KB HAMMER CURL & KB BOTTOM UP PRESS *scapula control *both side
40-64+40-64 total reps SPLIT SQUAT POSITION BARBELL LATERAL SIDE BENT + TWIST *aloita heikommalla

Rest as needed

video: BEHIND THE NECK LAT PULLDOWN

video: PLANK 1-ARM DB ROW

video: STANDING DB SKULL CRUSHERS

video: TRICEPS PUSH UP 2:58

video: KNEELING TRICEPS PUSH UP

video: HOLLOW BODY HOLD with PLATE 2:37

video: KB HAMMER CURL *one arm

video: KB BOTTOM UP PRESS

video: LATERAL SIDE BENT *split squat position

video: BARBELL TWIST *split squat position

Naruhyppy 100, 75, 50
Laite 100, 75, 50 cal

Aikaikkuna 18-22min

Partner workout

5 rounds for time
10-8-6-4-2 deadlift (40-50-60-70-80% 1RM)
1 rope climb
10-8-6-4-2 box jump 60/50
2 wall walk

You go / I go full rounds

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH +

both side:
20 HALF KNEELING HIP ROLL BACK +
6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

2 x
6x SQUAT REACH +
DOWNWARD DOG with 10x CALF PUMPING +
6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD +
WARRIOR I +
WARRIOR II +
REVERSE WARRIOR +
TRIANGLE +
REVOLVED TRIANGLE +
LUNGE w / ANKLE TOUCH +
2x HIP AIRPLANE +
LUNGE position THORACIC LATERAL RAISE +
1-LEG GLUTE STRECH w/ THORACIC ROTATION +
2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *sn grip + BACK SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3+3+3 x SNATCH DROP + OHS + TALL SNATCH

3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

3+3 x SNATCH PULL ABOVE KNEE *full extension & hold + SNATCH HIGH PULL ABOVE KNEE *full extension & hold *high pull rintalastan alaosa - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER SNATCH from POWER POSITION + POWER SNATCH from POWER POSITION *90° + SNATCH from POWER POSITION

1+1+1 POWER SNATCH ABOVE KNEE + POWER SNATCH ABOVE KNEE *90° + SNATCH ABOVE KNEE

1+1+1 POWER SNATCH BELOW KNEE + POWER SNATCH BELOW KNEE *90° + SNATCH BELOW KNEE

1+1+1 POWER SNATCH + POWER SNATCH *90° + SNATCH

4 x CLEAN + SPLIT JERK *split jerk both side

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PROGRAM 1 & 2

PUSH PRESS
3x1@working up to maximum, rest btw sets 3-4min

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PROGRAM 1

POWER SNATCH 90° + SNATCH
2x2x[1+1]@barbell, 3x[1+1]@up to 70% sn-%, rest btw sets 2min

POWER CLEAN 90° + CLEAN + JERK *split jerk both side
2x2x[1+1+2]@barbell, 3x[1+1+2]@up to 70 jerk-%, rest btw sets 2min

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PROGRAM 2

SNATCH
3x3@barbell, 6x1@80%, rest btw sets 2min

SNATCH PULL *full foot
4x1@90%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 WIDE GRIP LAT PULLDOWN
15 1-ARM BANDED TRICEP PUSHDOWN
60 sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä

Rest as needed