Viikko 50 (3/3) (12.joulukuuta) seikkailun jälkeinen viikko. (kevennys)
Treeni 1
Warm Up
2 rounds
2:30 cardio
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 pause front squats

Strenght
Front Squat 3x8 reps @40-50-60%
Push Press 3x8 reps @40-50-60%
rest 2 min bwn sets

Accessory Work
3 sets (eli kiertävänä harjoitteena)
10+10 Bulgarian Split Squats (light weight)
10+10 Single arm floor press @10-15/17.5-22.5kg
20 glute bridges
rest 2-3 min

3 rounds for max reps of:
30s Handstand Hold
10 Double DB Lateral Raises, pick load
max reps Double DB Strict Presses 15-20/10-15kg
- Rest 2min btw rounds

5 sets of Split Jerk
Sets 1-3: 3 @70%
Sets 4-5: 2 @75%
- Rest 2min btw sets

2) 12 min EMOM
5 squat cleans 70kg
5 power wheel roll outs with barbell

Every 1:30 x 9 (13:30):
5-3-1-5-3-1-5-3-1 Thrusters
- Start at 50% 1RM and add each set. Your second set of 5-3-1 should be heavier than the first and so on.

6x
5min ON/2min OFF

A) AMRAP of
16 DB Snatches 22,5/15kg
16m SA DB Overhead Lunges
16 Pistols

B) 50/40 Cal. On a machine
+ AMRAP in the remaining time of
9 Wall Balls
9 Toes-to-bar

C) AMRAP of:
3 Muscle Ups
6 Handstand Pushups
9 KB Swings 32/24kg

5 x 5 Bench Presses @60%
Rest 1:00 btw sets
————Rest 3:00, then————
4 x 4 Bench Presses @70%
Rest 1:30 btw sets
————Rest 3:00, then————
3 x 3 Bench Presses @80%
Rest 2:00 btw sets
————Rest 3:00, then————
2 x 2 Bench Presses @85%
Rest 2:00 btw sets

I go / You go - style
14 rounds for time (7 each):
150m Skillmill Run
8 Burpees
4 High Box Jumps 80/60cm

Rest 4:00

14 rounds for time (7 each):
250/200m Row
8 T2B
4 HSPU

TC 42min

30-20-10:
Lateral burpees over bar
Front squats (30/42,5 kg)

Scaled WOD
For time:
20-15-10:
Lateral burpees over bar
Front squats

Every 1:00 x 12 sets:
1 power clean + 1 hang squat clean
– Perform complex unbroken
– Hold a challenging weight across all sets —
around 60-80% of your 1-rep max.